Prep time: minutes                                                                                                      Serves 16 small

Cooking time:  a few hours (crockpot)                                                                      or 8 large                                                                                               




1 Regular sized package ground pork (any ground meat will work)

1 yellow onion (diced)

2 cans mushroom pieces (drained)

3 cans kidney beans (drained and rinsed)

1 large can black beans (drained and rinsed)

2 large cans diced tomatoes with juice

2 tsp olive oil (any cooking oil will work)

½ tbsp salt, pepper to taste, 3 tbsp taco seasoning, ½ tbsp red pepper flakes (use less for milder taste), you could also just buy a hot pepper from the store


If you have a crock pot set it up and set to low, if not, no biggie just use a large pot on the stove. In one frying pan brown the pork. In another pan sweat the diced onion and the 2 cans of mushrooms in 2 tsp olive oil over medium low heat (about 5 minutes). Pat pork with paper towel to remove any extra fat. Add pork and onion mixture to the crock pot. Add the beans, tomatoes, and seasoning to the crock pot. Stir and leave on low for a few hours.


Roast Chicken 

Prep time: 5 minutes

Cooking time: around 90 minutes



6 whole chicken legs


Preheat oven to 400 degrees F. Line 2 roasting pans with tinfoil (or use store bought pans instead. Place legs in pan so they aren't overlapped. Cook uncovered for 25 minutes then baste with water and rotate pans. Cook for another 25 minutes then baste with the juices and rotate pans again. Cook for 25 more minutes. The chicken is done when the skin is golden and the juices run clear. Allow to cool then remove the meat from the bones.

Chicken Broth

Fill a large pot 2/3 of the way full with water and turn the burner to high. Add in the skin of 3 chicken legs and the bones of all 6 legs (remove any extra fat from the bones first). Bring water to a boil then reduce heat to low and simmer for 30-40 minutes. Remove the large pieces of skin and bone from the pot. Using a ladle and a fine sieve (cheese cloth or thick paper towel will also work), strain any small bones out of the broth.  Yields about 10 cups of broth.

Mexican Soup

Prep time: 15 minutes                                                                                           Serves 14 small

Cooking time: 30 minutes (or 2 hours is using raw chicken)                          or 7 large                                  



4 cups dices chicken meat (1/2 the chicken you prepped)

2 tsp olive oil

1 yellow onion (diced)

2 tbsp cumin, 1 tbsp garlic powder, salt and pepper to taste (you could also just use taco seasoning)

½ large can of black beans (drained and rinsed)

1 ½ cups of corn

1 large can diced tomatoes (with juice)

¼ cup lime juice

8 cups chicken stock

3 cups rice (cooked)

¼ cup cilantro


If the chicken hasn’t been cooked yet roast at 400 degrees F for about 90 minutes. Cook until golden brown and juices run clear. Cool and remove meat from the bone in small pieces discarding the skin.


In a large pot heat the olive oil over medium low heat. Add the diced onion and sweat for 5 minutes. Add the seasoning to the onion and stir. Then add the chicken, black beans, corn, and tomato. Add the lime juice and chicken stock. Turn heat to high and bring to a boil. Once boiling lower heat and add the cilantro and rice. Simmer for an additional 30 minutes.

Chicken Burritos

Prep time: 10 minutes                                                                                               Serves 8 small

Cooking time:  10 minutes                                                                                        or 4 large




4 cups cooked, diced chicken (whatever is left)

½ can black beans (drained and rinsed)

1 ½ cups corn

¼ cup cilantro chopped

1 cup cooked rice (whatever is left)

½ cup chicken broth

8 wraps


Mix the chicken, black beans, corn, rice, and cilantro. Heat a frying pan on medium and add the mix. Slowly add just enough broth to make the mix moist. Remove from heat and add to wrap. Fold and eat.



You could add fresh peppers or salsa to this as well to add extra servings of vegetables. If reducing Carbohydrates then just skip the wrap.

Tuna Melts

Prep time: 5 minutes                                                                                                             Serves  4

Cooking time: 8 minutes




2 cans tuna (drained)

½ cup grated provolone

2 tomatoes (sliced)

4 wheat buns (sliced in half)

¼ cup chopped green onion

½ cup Miracle Whip (any mayo will work, use what you have)


Preheat oven to 350 degrees F. Heat buns cut side up for 5 minutes. While buns are heating add tuna to a medium container and slice into flakes, add green onion and Miracle Whip. When buns are ready place an even amount of tuna mix on each bun half. Sprinkle provolone on each, you don’t need much since it’s such a strong cheese. Add a slice of tomato to the top of each and put in oven for 8 minutes.

If you don’t like cooked tomato just add it when they come out of the oven. Enjoy

Lindsee Mugford

PN Level 2 Coach, Canfitpro PTS and FIS


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