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Make-Ahead Weekly Menu Shopping List


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Save even more time by ordering this entire grocery list online at Grocerygateway.com. You’ll have the freshest ingredients delivered right to your door at a time convenient for you.

 

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Sunday Prep Plan

You’ll be surprised at how doing a little legwork on weekends can give you a leg up on weekdays. Map out your week on Sunday with these 5 easy recipes. To boost your energy, each dish fills Half Your Plate with a healthy serving of veggies.

Chicken Soup
Prep: 15 min Cook: 2 hrs Yield: 8 cups broth and 4 cups meat

1 pkg (2 kg) family favourites chicken leg quarters (about 6 leg quarters)
2 onions, quartered
2 each carrots and stalks celery, cut in chunks
3 cloves garlic
4 sprigs fresh Longo’s thyme
3 sprigs fresh parsley
3 Longo’s bay leaves
2 tsp Longo’s black peppercorns
12 cups water (approx)
1 tsp salt (optional)

PLACE chicken, onions, carrots, celery, thyme, parsley, bay leaves and peppercorns in large stock pot.
POUR in water to cover and bring to a boil. Using a spoon, remove froth from top of water.
REDUCE heat and simmer for about 2 hours or until chicken is falling apart.
REMOVE chicken legs from pot and set aside to cool. Strain broth through fine sieve into another pot and stir in salt, if using. Remove 2 cups of broth for another use.
REMOVE meat from chicken legs and discard skin and bones. Chop chicken and add 2 cups into remaining 6 cups of broth and reserve remaining chicken for another use.
TIP: Add more water if necessary to cover chicken in stock pot.
SLOW COOKER VARIATION: Combine all ingredients into a large slow cooker; cover and cook on Low for 10 hours or on High for 4 hours.
Per serving (1/4 recipe): 259 calories; 29 g protein; 10 g fat; 11 g carbohydrates; 1 g fibre; 3 g sugars; 642 mg sodium. 


Pork Meat Sauce
Prep: 10 min Cook: 2 hrs Yield: 580 g meat

1 1/2 lb pork button bones
1 tbsp Longo’s dried oregano leaves
1 tsp salt
1/4 tsp pepper
2 tbsp Longo’s extra virgin olive oil
2 jars (680 mL each) Longo’s passata (strained tomatoes)
2/3 cup water
4 sprigs of fresh parsley
1 large sprig Longo’s fresh basil
1/4 tsp Longo’s chili flakes
SPRINKLE pork with 1 tsp of the oregano and 1/4 tsp of the salt and pepper.
HEAT oil in saucepan and brown pork. Pour in passata, water and add parsley, basil, chili flakes and remaining salt. Bring to a boil.
COVER slightly and simmer for about 2 hours or until meat starts to fall off the bone.
REMOVE ribs from sauce and let cool slightly. Remove meat from bones and return to sauce. Discard bones. Cover and refrigerate or freeze until ready to use.
SLOW COOKER VARIATION: Brown pork and place in slow cooker with other ingredients. Cover and cook on Low for 8 hours or on High for 4 hours.
Per serving (1/6th recipe): 748 calories; 44 g protein; 30 g fat; 72 g carbohydrates; 7 g fibre; 9 g sugars; 632 mg sodium

 
Meatballs
Prep: 15 min Cook: 15 min Yield: 20 meatballs Serves: 4

1 pkg (450 g) ground chicken, turkey or pork
1/2 cup Longo’s seasoned panko breadcrumbs
1 egg
1 tsp Longo’s dried oregano leaves
1 tsp chopped Longo’s fresh thyme
1 clove garlic, minced
1/4 tsp each salt and pepper
COMBINE chicken, breadcrumbs, egg, oregano, thyme, garlic, salt and pepper in a bowl.
ROLL mixture into 20 meatballs and place on parchment paper lined baking sheet.
BAKE in 350 F oven for about 13 minutes or until no longer pink inside. Let cool and freeze until ready to use.                                                      
Per serving (1/4 recipe): 632 calories; 28 g protein; 15 g fat; 98 g carbohydrates; 1 g fibre; 14 g sugars; 1174 mg sodium


Tilapia Fingers
Prep: 10 min Cook: n/a Serves: 4

3 small fresh tilapia fillets or 2 large (about 1 lb)
2 tbsp Longo’s 100% Pure Canola Oil
3/4 cup Longo’s seasoned panko breadcrumbs
1 tsp chopped Longo’s fresh thyme
1/2 tsp grated lemon zest
1/4 tsp each salt and pepper
CUT tilapia fillets into 4 inch lengths and toss with oil.
COMBINE breadcrumbs, thyme, lemon zest, salt and pepper in a shallow dish.
COAT tilapia in breadcrumbs and place on parchment paper lined baking sheet.
FREEZE until firm and store in airtight container.
Per serving (1/4 recipe): 448 calories; 27 g protein; 17 g fat; 48 g carbohydrates; 4 g fibre; 2 g sugars; 639 mg sodium


Chicken Burritos with Beans


1 tbsp Longo’s 100% Pure Canola Oil
1 small onion, diced
2 cloves garlic, minced
2 tsp chili powder
1 tsp Longo’s dried oregano flakes
1/2 tsp ground cumin
2 cups chopped cooked chicken
1 can (398 mL) Longo’s petite cut tomatoes, drained
1 can (398 mL) Longo’s organic red kidney beans, drained and rinsed
1/2 cup Longo’s frozen corn
1/4 tsp each salt and pepper
6 large flour tortillas
2 1/2 cups shredded old cheddar cheese
HEAT oil in large nonstick skillet over medium heat and cook onion, garlic, chili powder, oregano and cumin for 3 minutes or until softened. Stir in chicken, tomatoes, beans, corn, salt and pepper; bring to a simmer.
SIMMER for about 5 minutes for flavours to come together.
DIVIDE chicken mixture among centre of tortillas. Sprinkle each with 1/3 cup of the cheese. Fold up ends and roll up. Place in foil casserole dish and sprinkle with remaining cheese. Wrap with foil and freeze.
Per serving (1 burrito): 493 calories; 35 g protein; 21 g fat; 52 g carbohydrates; 17 g fibre; 8 g sugars; 941 mg sodium.


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Cost per serving $2.44

    
Pasta with Meat Sauce
Prep: 5 min Cook: 15 min Serves: 4 to 6
 
1 bag (500 g) Longo’s signature pappardelle artisan pasta
1 batch Pork Meat Sauce (from Sunday prep)
1/4 cup fresh grated Parmesan cheese

Directions
BOIL salted water in large pot and cook pasta for about 13 minutes or until tender but firm (al dente).
HEAT pork meat sauce over medium heat until bubbly and hot.
DRAIN pasta and add to meat sauce; toss to coat well. Sprinkle with cheese to serve.

Romaine Caesar Salad
Prep: 5 min Serves: 4
 
2 romaine hearts, halved lengthwise
1 cup croutons
3 tbsp fresh grated Parmesan cheese
1/2 cup Longo’s Caesar Salad dressing

Directions
PLACE each half of romaine on plates and sprinkle with croutons and cheese. Drizzle with dressing to serve.


Cost per serving $4.04

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Jerk Meatballs
 
1 cup Longo’s basmati rice

2 cups chicken broth (from Sunday prep)
1 carrot, grated
1/2 cup Longo’s frozen corn or peas
1 tbsp chopped fresh parsley
1 bottle (xxx mL) Longo’s Signature Jerk Sauce
1 batch Meatballs (from Sunday prep)

Directions
COMBINE rice and broth in saucepan and bring to a boil. Reduce heat to low; cover and cook for about 10 minutes or until rice is tender and broth is absorbed.
STIR in carrot, corn and parsley; cover and let stand for 5 minutes.
HEAT sauce and meatballs over low heat in a shallow saucepan for about 8 minutes or until heated through. Serve over rice.


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Cost per serving $3.40

    
Chicken Soup with Spinach and Eggs
Prep: 10 min Cook: 15 min Serves: 4
 

1 batch chicken soup (from Sunday prep)
3 eggs
2 tbsp lemon juice
1/2 tsp each salt and pepper
1 pkg (142 g) Longo’s baby spinach, chopped
2 tbsp chopped fresh parsley
Hot pepper sauce (optional)
Longo’s artisan bread

Directions
HEAT soup in pot over medium heat until simmering.
WHISK together eggs, lemon juice, salt and pepper in a bowl. Ladle some of the soup into bowl while whisking. Slowly drizzle mixture into pot while stirring. Stir in spinach and parsley.
COOK for about 5 minutes for spinach to wilt. Serve with hot pepper sauce if using.
SERVE with bread.


Cost per serving $3.68

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Tilapia Fingers and Oven Fries
Prep: 5 min Cook: Serves: 4
 

4 potatoes, cut into 6 wedges each (about 1 1/2 lb)
1 tbsp Longo’s 100% Pure Canola Oil
1/2 tsp Longo’s dried oregano flakes
1/4 tsp each salt and pepper
1 batch frozen Tilapia Fingers (from Sunday prep)
Half a lemon, cut into wedges

Directions
TOSS potato wedges with oil, oregano, salt and pepper. Spread onto parchment paper lined baking sheet.
BAKE in 450 F oven for 15 minutes. Place tilapia fingers on another baking sheet and add to oven. Bake for about 15 minutes or until fish flakes easily and potatoes are golden.
SERVE with lemon.


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Cost per serving $2.29

    
Chicken Burritos
 
1 batch Chicken and Bean Burritos, thawed (from Sunday prep)
1 cup medium salsa (optional)

Directions
BAKE burritos covered in 400 F oven for about 15 minutes or until heated through. Uncover and bake for 10 minutes or until golden.
SERVE with salsa, if using.

Tossed Green Salad
Prep: 5 min Serves: 4
 
2 romaine hearts, halved lengthwise
1 cup croutons
3 tbsp fresh grated Parmesan cheese
1/2 cup Longo’s Caesar Salad dressing

Directions
2 romaine hearts, chopped
1 carrot, grated
1/3 cup Longo’s Balsamic Vinegar Dressing
TOSS romaine and carrot together. Drizzle with dressing to serve.


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