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Make-Ahead Weekly Menu 

SHOPPING LIST

  • 12 lb boneless skinless chicken breasts
  • 4 fresh Atlantic salmon portions
  • 1 flank steak (about 2 lb)
  • 1 bottle Longo’s Sweet Thai Chili Sauce
  • 1 jar Longo’s Sliced Roasted Peppers
  • 1 bottle Longo’s Signature Thai Grilling and Cooking Sauce
  • 1 pkg (454 g) rice vermicelli noodles
  • 1 tub Longo’s Garlic Hummus
  • 1 tub (227 g) Longo’s Bruschetta
  • 1 tub Longo’s Avocado Hummus
  • 1 fresh cored pineapple
  • 1 pkg (142 g) Longo’s Organic Baby Arugula
  • 1 pkg fresh Longo’s Thyme
  • 1 pkg fresh Longo’s Basil
  • 1 pkg fresh Longo’s Mint
  • 1 1/2 lb mini potatoes
  • 5 zucchini (about 680 g)
  • 1 pint Longo’s Grape Tomatoes
  • 1 head Boston lettuce

PANTRY ITEMS 

  • Salt and Pepper
  • Longo’s 100% Pure Canola Oil
  • Longo’s Basmati Rice
  • Longo’s Balsamic Dressing 
  • Longo’s Balsamic Vinegar
  • Longo’s Signature 100% All Natural Peanut Butter
  • Longo’s Enriched Coop Large Eggs

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SUNDAY PREP WORK

* (Refer to recipes)

Grilled Thai Chicken Salad:
Remove tenderloins and cut chicken breasts in half horizontally to make thin cutlets. Place in large resealable freezer bag. Whisk together 1/2 of the cooking sauce with 1 tbsp Longo’s 100% Pure Canola Oil and 1/4 tsp each salt and pepper. Add to bag, turn to coat well. Seal bag and refrigerate.

Steam-Grilled Zucchini Pasta with Eggs:
Using a spiralizer, make zucchini noodles. Cut centres into thin strips and add to noodles. Cover and refrigerate.

Grilled Pineapple Chicken Skewers:
Cut chicken into 1-inch cubes and place in large resealable freezer bag. Whisk 1/4 cup warm water into peanut butter to thin out. Whisk in 1/2 of the chili sauce and 1/4 tsp each salt and pepper. Add to chicken to coat well. Seal bag and freeze.

Grilled Bruschetta Flank Steak and Potatoes:
Place flank steak into large resealable freezer bag. Whisk together 2 tbsp Longo’s 100% Pure Canola Oil with 3 tbsp of the vinegar, 1/2 of the thyme and 1/2 tsp each salt and pepper. Add to bag and turn to coat. Seal bag and freeze.

MONDAY_GrilledSalmonSalad_800X800

Grilled Salmon Salad

Prep: 10 min Grill: 15 min Serves: 4

  • 4 Atlantic salmon portions, skinless
  • 1/2 tub (227 g) Longo’s Garlic Hummus
  • 1 jar (370 mL) Longo’s Sliced Roasted Peppers, drained
  • 1 pkg (142 g) Longo’s Organic Baby Arugula
  • 1/4 cup Longo’s Balsamic Dressing

Sprinkle salmon all over with 1/2 tsp each salt and pepper. Spread top of salmon with hummus.

Place a few roasted pepper slices on top of each fillet.

Toss remaining peppers with arugula; set aside.

Place salmon on greased preheated grill over medium heat; close lid and grill for about 15 minutes or until fish flakes when tested.

Toss salad with dressing and divide among 4 plates. Top each with salmon to serve.

Per serving: 310 calories; 22 g protein; 18 g fat; 13 g carbohydrate; 2 g fibre; 6 g sugars; 800 mg sodium.

 

TUESDAY_ThaiChickenSalad

*See Sunday prep instructions

Grilled Thai Chicken Salad
Prep: 10 min Grill: 10 min Serves: 4

  • 2 boneless skinless chicken breasts (about 1 lb),
    marinated from Sunday prep
  • 1/2 cup Longo’s Signature Thai Grilling and Cooking Sauce, divided
  • 1/2 pkg (454 g) rice vermicelli noodles
  • 3 tbsp chopped fresh Longo’s Mint
  • 8 large Boston lettuce leaves

Soak noodles in a bowl of hot water for 10 minutes or until tender.

Grill chicken on greased grill over medium-high heat for about 7 minutes, turning once until no longer pink inside. Remove to cutting board and slice thinly.

Drain noodles well and toss with 1 tbsp Longo’s 100% Pure Canola Oil and sauté in grill basket with remaining 1/4 cup of the cooking sauce and mint for 3 minutes to heat through. Place noodles in lettuce cups and top with chicken. Drizzle with more Longo’s Thai Grilling and Cooking Sauce to serve, if desired.

Per serving: 450 calories; 27 g protein; 10 g fat; 49 g carbohydrate; 1 g fibre; 8 g sugars; 510 mg sodium.

WEDNESDAY_ZucchiniPasta

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*See Sunday prep instructions

Steam-Grilled Zucchini Pasta with Eggs
Prep: 5 min Grill: 8 min Serves: 4 

  • 5 zucchini, trimmed (about 680 g) and spiralized from Sunday prep
  • 1 pint Longo’s Grape Tomatoes, halved
  • 1 tub (227 g) Longo’s Avocado Hummus
  • 3 tbsp chopped fresh Longo’s Basil
  • 4 Longo’s Enriched Coop Large Eggs

Combine vegetable “noodles” and tomatoes in grill basket and toss with 1 tbsp of Longo’s Extra Virgin Olive oil and 1/2 tsp each salt and pepper; set aside.

Stir together hummus, basil and 3 tbsp Longo’s Extra Virgin Olive Oil.

Grill noodles on preheated grill over high heat, tossing gently for about 8 minutes or until tomatoes start to blister. Place in large bowl and toss with hummus mixture; keep warm.

Heat non-stick skillet over medium heat and add 1 tbsp Longo’s Extra Virgin Olive Oil. Crack eggs into skillet and sprinkle with a pinch of salt and pepper. Cook eggs for about 4 minutes for sunny-side up or until desired doneness.

Divide noodle mixture among plates and top each with an egg to serve.

Thaw chicken cubes for Thursday dinner.

Per serving: 380 calories; 13 g protein; 30 g fat; 18 g carbohydrate; 5 g fibre; 7 g sugars; 720 mg sodium.

THURSDAY_ChickenSkewers

*See Sunday prep instructions

Grilled Pineapple Chicken Skewers
Prep: 10 min Grill: 10 min Serves: 4

  • 1 lb boneless skinless chicken breasts, cubed, marinated and thawed from Sunday prep
  • 1/3 cup Longo’s Signature 100% All Natural Peanut Butter
  • 1/2 cup Longo’s Sweet Thai Chili Sauce, divided
  • 1 fresh cored pineapple, divided
  • 1 1/4 cups Longo’s Basmati Rice

Cut half of the pineapple into 1-inch cubes and set aside in a bowl. Dice remaining pineapple; set aside.

Bring rice, 2 cups water and 1/2 tsp salt to a boil. Reduce heat to low; cover and cook for 10 minutes or until water is absorbed. Stir diced pineapple and remaining 1/4 cup of the chili sauce into rice; keep warm.

Skewer marinated chicken and pineapple chunks onto 8 soaked skewers bamboo or metal, alternating. Grill on greased preheated grill over medium heat, turning occasionally, for about 12 minutes or until chicken is no longer pink inside.

Serve skewers with rice and extra Longo’s Sweet Thai Chili Sauce, if desired.

Thaw flank steak for Friday dinner.

Per serving: 610 calories; 37 g protein; 15 g fat; 87 g carbohydrate; 3 g fibre; 28 g sugars; 770 mg sodium.

FRIDAY_Grilled-Flank

*See Sunday prep instructions

Grilled Bruschetta Flank Steak and Potatoes
Prep: 15 min Grill: 15 min Serves: 4
 
  • 1 flank steak (about 2 lb/1 kg), marinated and thawed from Sunday prep
  • 1/4 cup Longo’s Balsamic Vinegar, divided
  • 1 tbsp chopped fresh Longo’s Thyme, divided
  • 1 1/2 lb mini potatoes
  • 1 tub (227 g) Longo’s Bruschetta

Toss potatoes with 1 tbsp Longo’s 100% Pure Canola Oil, remaining1 1/2 tsp thyme and 1/4 tsp each salt and pepper. Place on half of a greased grill over medium-high heat and grill for about 15 minutes, turning occasionally, until tender. Remove to bowl.

Place flank on other half of greased grill and grill for about 15 minutes, turning once, until medium rare or desired doneness. Remove to cutting board and let rest 5 minutes. Slice thinly.

Stir remaining 1 tbsp balsamic into bruschetta mix and spoon over steak alongside potatoes.

Per serving: 600 calories; 49 g protein; 28 g fat; 38 g carbohydrate; 2 g fibre; 5 g sugars; 870 mg sodium.

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