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com
Sample Menu

Includes:
*One week menu
*Shopping list
*Step-by-step recipes

All rights reserved. Copyright Heather Corbin, www.simplefamilysupper.com

 SimpleFamilySupper.com
Sample menu:

See “How it works” for a more detailed explanation of how the subscription works. This sample is for one
week. The subscription comes with 4 weeks every month. Important: Make this plan fit your life… you
don’t have to do them in the exact order. The Crock pot is a busy cook’s secret weapon!

Day1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Crock Pot *****Efficient Oven ***Fast Track Use Crock Pot Family Dine out
Or cooking******* meat prepared Or
with day 2*** Tradition! Or
Stove Top Crock Pot Stove top
Or Crock Pot Or Restaurant
Oven
Hearty Stove Top Have fun with Style left over
Honey Italian
Turkey Farmhouse this one!
Mustard Chicken
Sneaky Beef Roll-up Vegetable
Chicken Beef Soup
and Bean
Enchiladas

Explanation of terms:
Efficient Cooking:
Life is busy! We don’t want to spend hours in the kitchen each week. I have utilized what I call
“Efficient Cooking” to save my sanity! I will do extra of something one night so that another night I don’t
have to do it. For instance, the biggest way to utilize “efficient cooking” is when preparing meats. I really
don’t like browning hamburger. I definitely don’t like the mess. My solution is to brown a lot of hamburger
one night and then freeze it (in meal size quantities) in freezer bags to use later. I can throw tacos on the
table in no time using meat that is already browned from the freezer!

Fast Track Cooking:

This is when I use what I prepared during “Efficient Cooking”. Fast track cooking saves me tons of
time and I can get supper on the table extra fast! Yeah!! Simply using what I prepared earlier to save me
time now. I plan on using these meals on nights I need to get food on the table with even less cooking
time.

Family Tradition:
My family has 1 meal each week that we call “family tradition”. In the summer time our family tradition meal
is breakfast food. We live on a mini farm and raise our own chickens for eggs so we have a lot of eggs to
eat in the summer. In the winter our chickens slow down their production so our “family tradition” meal is
pizza and salad. It is a fun way to build memories and routine into our family life. You can use 1 supper a
week to establish your own “family tradition” night. Kids have a lot of fun with this.

All rights reserved. Copyright Heather Corbin, www.simplefamilysupper.com

 Shopping List
**** = denote optional side dish ideas

Meat: Dairy and Refrigerator:

2 pound ground beef or turkey
8-12 boneless skinless chicken breasts
4 ounces (deli style) sliced turkey
4 ounces sliced pepperoni
Produce:
1 small bag of frozen diced hash brown potatoes
1 (16 ounce) bag of frozen mixed vegetables
1 small bag of frozen diced mixed sweet peppers (you will find
this with the other frozen vegetables)
****bagged salad
**** in season fresh fruit or canned fruit
**** 2 16 ounce bag your choice frozen vegetable
**baby carrots
1 package soft flour tortilla shells
1 (16 ounce) package of shredded cheddar cheese
1 tube of refrigerated French bread dough
**** sour cream
**** 1 (8 ounce) block of favorite cheese
Canned Goods:
2 (15.5 ounce) cans of Mexican style chili beans
1 (14.5 ounce) can of diced tomatoes with or without chilies
(your choice)
1 (46 ounce) can of tomato juice or V-8
1 jar your favorite Spaghetti sauce
2 cans beef broth (low sodium is best)
**** 1 small jar of pizza sauce

Pantry Items: Other:

Salt/Pepper **** rolls (can buy from the bakery, or buy frozen bake and
Onion Powder serve rolls)
1 bottle of honey mustard salad dressing
Mayo or miracle whip
Spicy mustard
**** wide egg noodles
**** brown or white rice
****salad dressings for side salads

All rights reserved. Copyright Heather Corbin, www.simplefamilysupper.com

 Step-by-Step Recipes! Sneaky Beef and Bean Enchiladas ***Crock Pot
Have no fear…. Fast and easy to prepare! or Oven*** 6 servings
Efficient Cooking
They are sneaky because no one will know there are beans in this
dish! Kids won’t complain!
Ingredients:
Honey Mustard Chicken ***Crock Pot or Stove 1 pound ground beef or turkey (I am married to a hunter so I use ground venison)
Top*** 4-6 servings (Brown extra hamburger to use with farmhouse vegetable soup)
2 cans Mexican style chili beans
Ingredients: 1 can diced tomatoes (can use diced tomatoes with chilies if you like more spice)
4-6 Boneless, skinless chicken breast halves (thawed) 1 package soft tortilla shells
1 ½ cup honey mustard salad dressing 2 cups shredded cheddar cheese
1/2 cup water (If you want a milder flavor add additional ¼ cup water)
Crock Pot directions:
Crock Pot Directions:
1) Spray inside of crock pot with non-stick cooking spray. 1) Brown the meat in skillet cooking on medium heat and stirring often.
Drain the meat from the grease. (Brown 2 pounds of hamburger. We will
2) Place chicken breasts in bottom of crock pot.
use 1 pound tonight…. Freeze the remaining pound in a freezer bag to
3) In a bowl, mix together the dressing and water. Pour over chicken stirring
chicken to coat. use with the farmhouse vegetable soup. Browning big batches will save
you a ton of cooking time and mess! NO more browning and cleaning up
4) Cover and cook on low 6-7 hours or on high 3-4 hours.
every night! This is called “Efficient Cooking”)
Stove Top Directions: 2) Pour beans, one can at a time (un-drained), and tomatoes into blender.
Blend on high till completely liquid. Add to meat. The beans add fiber and
1) Place chicken breasts in large skillet. (chicken does not have to be
protein and no one will know!
thawed, but cooking time will be longer)
2) In bowl, mix together the dressing and water. Pour over chicken stirring to 3) Mix together beans and meat. Set aside.
coat. 4) Cut tortilla shells into strips (about 1 inch by 3 inches, but don’t have to
exact)
3) Cover and simmer on low about 30 minutes or until chicken is no longer
pink in the middle. 5) In bottom of crock pot pour in ¾ cup of meat and bean mixture and then
add a layer of sliced tortilla shells. Add more meat and bean Mixture,
Side suggestions: sprinkle on some cheese and another layer of tortillas. Repeat till all
Serve with rice and your choice of microwave steamed frozen veggies. Directions remaining ingredients are added finishing up with meat/bean mixture and
for preparing rice and vegetables on side of bags. I have a rice cooker that makes sprinkle cheese on top.
cooking rice effortless! 6) Cover and cook on low 5-7 hours or on high 1 ½ - 3 hours.
Oven Directions:
1) Steps 1-5 are the same except layer ingredients into a baking dish.
2) Bake at 350 degrees (uncovered) for 30 minutes or until bubbly
Side suggestions: Low fat sour cream, bagged salad, baby carrots

All rights reserved. Copyright Heather Corbin, www.simplefamilysupper.com

 Farmhouse Vegetable Beef Soup ***Crock Pot
Hearty Turkey Roll- Ups ***Oven*** 4-6 servings or Stove Top***
Ingredients: Fast Track Cooking: Use meat in freezer from day 2
1 tube refrigerated French bread dough Ingredients:
4 ounces thinly sliced cooked turkey (deli style) Fast track hamburger (1 pound browned hamburger or turkey burger (extra meat
1-2 cups shredded cheddar cheese from meal 2)
4 ounces sliced pepperoni 1 (46 ounce) can tomato or V-8 juice (Using V-8 juice is a sneaky way of adding
½ cup diced yellow, red or green sweet pepper (optional) I buy bags of diced more nutrients… even if picky kids don’t want all their veggies they will still get some
peppers in the freezer section… you will find them with the frozen drinking the broth.)
veggies 1 16 ounce package mixed vegetables (thawed, use microwave) (You can buy
Mayo or miracle whip (optional) “soup vegetables” that have potatoes in them so you wouldn’t need to buy diced
Spicy mustard (optional) hash browns, too)
2 cups frozen diced hash brown potatoes (thawed, use microwave)
Directions: Pre-heat oven to 375 degrees 2 cans beef broth
1) On a lightly floured surface (dust small amount of flour on a clean work 2 tsp. Onion Powder
surface) roll dough out to 13x10 inch rectangle. If the dough is difficult to Salt and pepper to taste
roll out let it “rest” for a few minutes and then try again.
2) Spread a thin layer of mayo and spicy mustard (optional) on crust. Crock Pot Directions:
3) Layer meats, cheese and peppers on crust. Stay ½ inch away from 1) Defrost fast track browned hamburger in microwave (it usually only takes
edges. a minute or two)
4) Starting at long side, roll up into a spiral, ping edge and ends to seal. 2) Place frozen veggies and hash brown potatoes in microwave safe bowl,
5) Place loaf, seam side down, on a lightly greased baking sheet. (spray cover and defrost in microwave.
sheet with non-stick spray) Using sharp knife make a few shallow cuts 3) Pour tomato juice or V-8 into crock pot. Add meat and veggies. Stir in
across top of loaf. Spray loaf with a light spray of non –stick cooking onion powder.
spray. 4) Add cans of broth
6) Bake in a 375 degree oven of 25 minutes or until golden brown. Let stand 5) Cover and cook on low 8-12 hours.
for 10 minutes before slicing.
Serving suggestions: Stove top Directions:
Serve with pizza sauce (or pasta sauce) for dipping. Bagged salad or spinach 1) Defrost meat and broth in microwave.
salad, fresh fruit. 2) Pour tomato juice or v-8 into large soup pan. Add frozen veggies and
frozen hash brown potatoes and meat. Stir in onion powder.
3) Add cans of beef broth
4) Bring soup to a boil and turn heat down to LOW. Simmer for 30 minutes
till veggies are tender.

Side Suggestions:
Rolls, salad, cheese cubes

All rights reserved. Copyright Heather Corbin, www.simplefamilysupper.com

 Italian Chicken
Crock pot or Stove Top ***4-6 servings***
4-6 boneless skinless chicken breast halves
1 jar of your favorite spaghetti sauce
Shredded cheese
Crock Pot directions:
1) Place chicken breasts (thawed) in bottom of crock pot
2) Pour spaghetti sauce on top
3) Cook on High 5-7 hours or on low 8-10 hours until tender
4) Sprinkle shredded cheese on top when you serve (the heat from the meat
will melt the cheese)

Stove top directions:

1)Place chicken breasts in bottom of large skillet (thawed)
2) pour spaghetti sauce on top
3) simmer on LOW for 20-30 minutes till chicken is cooked through and no longer
pink in the middle

Side suggestions: Serve on top wide egg noodles, steamed veggies and fruit

All rights reserved. Copyright Heather Corbin, www.simplefamilysupper.com