Make Ahead Weekly Menu

Make-Ahead Weekly Menu Shopping List

PANTRY ITEMS

Longo’s 100% Pure Canola Oil
Longo’s Organic All Purpose Flour
Longo’s Oregano Flakes
Longo’s 100% Pure Canola Oil
Longo’s Signature Maple Syrup
sodium-reduced soy sauce
salt and pepper
Longo’s Chicken Broth
vegetable broth
Longo’s Dijon Mustard
Longo’s Balsamic Dressing
garlic
4 onions
1 carrot
1 lemon

PRODUCE

1 yellow bell pepper
1 red bell pepper
1 bag baby bok choy
1 small savoy cabbage
1 lb red baby potatoes
1 zucchini
1 pkg (227g) Longo’s Sliced Cremini Mushrooms
Fresh dill
Longo’s Fresh Thyme
1 large tub Longo’s Spring Green Mix

SEAFOOD/MEAT

4 boneless, skinless chicken breasts
1 pkg Longo’s Chorizo Sausage
1 lb Atlantic salmon fillet

GROCERY

1 jar (473 mL) Longo’s Pizza Sauce
Longo’s Whole Wheat Pitas
sausage buns
shredded Italian blend cheese
Longo’s Kitchen Garlic Mashed Potatoes
Longo’s Kitchen Basmati Rice

SUNDAY PREP WORK

MAPLE CHICKEN
Remove tenderloin from 2 boneless skinless chicken breasts. To butterfly chicken breasts, cut each breast in half horizontally. Wrap well and refrigerate. Mince 2 cloves garlic; wrap well and refrigerate.

LEMON CHICKEN STIR-FRY
Remove tenderloin from 2 boneless skinless chicken breasts. Slice tenderloins and chicken breasts into thin slices. Wrap well and refrigerate.

Chop 1 bag of bok choy and place in large bowl. Slice 1 pepper and place over top. Slice 1 carrot and 1 onion and lay on top of pepper. Placing the vegetables in this order will help when you go to use them in this order when cooking. Wrap well and refrigerate.

SAUSAGE & CABBAGE SLOW COOKER DINNER
Slice 1 onion and 1 red pepper. Cut cabbage in half and cut one half into quarters. Wrap remaining cabbage and reserve for another use. Wrap all veggies and refrigerate.

SALMON SHEET PAN DINNER
Slice 1 onion and 1 zucchini; wrap well and refrigerate. Freeze salmon.

PIZZA SOUP
Chop 1 onion and mince 3 cloves garlic.
Wrap well and refrigerate.

Recipe

MAPLE CHICKEN

PREP 10 min COOK 10 min SERVES 4

2 tbsp Longo’s Organic All Purpose Flour
1 tsp Longo’s Oregano Flakes
1/4 tsp each salt and pepper
2 chicken breasts, butterflied (about 1 1/4 lb)
1 tbsp Longo's 100% Pure Canola Oil
1/4 cup Longo’s Signature Maple Syrup
3 tbsp sodium-reduced soy sauce
2 cloves garlic, minced

STIR together flour, oregano, salt and pepper.

DREDGE chicken to coat both sides evenly.

HEAT oil over medium-high heat and brown chicken on both sides.

REDUCE heat to low; whisk together maple syrup, soy sauce and garlic. Add to skillet.

SIMMER chicken and sauce, turning once, for about 4 minutes or until no longer pink inside.

SERVE with Longo’s Garlic Mashed Potatoes (available in the Kitchen).

PER SERVING: 270 calories; 32 g protein; 7 g fat; 18 g carbohydrates; 0 g fibre; 12 g sugars; 310 mg sodium.

Recipe

LEMON CHICKEN STIR-FRY

PREP 15 min COOK 12 min SERVES 4

2 boneless skinless chicken breasts, thinly sliced
1/2 tsp grated lemon rind
1/2 tsp each salt and pepper
1 tbsp Longo’s 100% Pure Canola Oil
1 onion, sliced
1 large carrot, sliced
1 yellow or red bell pepper, sliced
1 bag baby bok choy (about 5), coarsely chopped
2 tbsp sodium-reduced soy sauce
2 tbsp lemon juice

TOSS chicken with lemon rind and 1/4 tsp each of salt and pepper.

HEAT oil over medium-high heat and brown chicken; remove to plate.

COOK onion and carrot in same skillet for 3 minutes. Stir in pepper and bok choy with 1/3 cup water and remaining salt and pepper. Stir-fry for 3 minutes; return chicken to skillet.

STIR in lemon juice and soy sauce to coat well.

SERVE with Longo’s Basmati Rice (available in the Kitchen).

PER SERVING: 230 calories; 30 g protein; 7 g fat; 13 g carbohydrates; 3 g fibre; 4 g sugars; 440 mg sodium.

Recipe

SAUSAGE & CABBAGE SLOW COOKER DINNER

PREP 10 min OOK 3 hr ERVES 4

1 large onion, sliced
1 red bell pepper, sliced
1/2 savoy cabbage, about 12 oz, cut into 4 wedges
1/2 tsp each salt and pepper
1 pkg (500 g) Longo’s Chorizo or Spicy Italian Sausages
1 cup Longo’s Chicken Broth
2 tbsp Longo’s Dijon Mustard

SPREAD onion, pepper and cabbage into slow cooker. Sprinkle with salt and pepper.

NESTLE sausages into vegetables.

WHISK together broth and mustard; pour over vegetables and sausages.

COVER and cook on Low for 6 hours or on High for 3 hours.

SERVE sausages in buns if desired with veggies on the side or serve as is with Longo’s bread.

PER SERVING: (1 sausage plus vegetables): 260 calories; 28 g protein; 10 g fat; 15 g carbohydrates; 5 g fibre; 7 g sugars;
1190 mg sodium.

NEXT DAY PREP: Thaw Atlantic salmon fillet.

Recipe

Salmon Sheet Pan Dinner

PREP 15 min COOK 25 min SERVES 4

1 lb red baby potatoes, halved
1 onion, sliced
1 zucchini, sliced
2 tbsp Longo’s 100% Pure Canola Oil, divided
2 tbsp chopped fresh dill
1 tbsp chopped fresh Longo’s Thyme
1/2 tsp each salt and pepper
1 lb thawed Atlantic salmon fillet

TOSS together potatoes, onion and zucchini with 1 tbsp of the oil.

STIR together dill, thyme, salt and pepper; sprinkle 2 tbsp of the mixture over vegetables and toss to coat.

SPREAD vegetables onto parchment-paper-lined baking sheet and bake in preheated 425^oF oven for 15 minutes.

REMOVE pan from oven and add salmon; drizzle with remaining oil and sprinkle with remaining herb mixture.

ROAST for 10 minutes or until vegetables are golden and tender and salmon flakes when tested.

SERVE with a green salad or use up the remaining cabbage and make a coleslaw with Longo’s Coleslaw Dressing.

PER SERVING: 350 calories; 22 g protein; 17 g fat; 26 g carbohydrates; 3 g fibre; 4 g sugars; 360 mg sodium.

Recipe

PIZZA SOUP

PREP 10 min COOK 20 min SERVES 4

1 tbsp Longo’s 100% Pure Canola Oil
1 onion, finely chopped
3 cloves, garlic, minced
1 pkg (227 g) Longo’s Sliced Cremini Mushrooms
1/4 tsp each salt and pepper
1 jar (473 mL) Longo’s Signature Pizza Sauce
2 1/2 cups vegetable broth
2/3 cup shredded Italian blend cheese
2 Longo’s Whole Wheat Pita Pockets

HEAT oil in soup pot over medium heat; cook onion, garlic, mushrooms, salt and pepper for about 6 minutes or until golden.

STIR in pizza sauce and broth; bring to a simmer.

SIMMER for about 10 minutes for flavours
to marry.

SPRINKLE cheese over pitas and bake in preheated 400^oF oven for 5 minutes or until cheese melts. Cut each into 4 wedges.

LADLE soup into bowls and top each with
2 wedges of cheese pita.

SERVE with a green salad.

PER SERVING: 204 calories; 9 g protein; 10 g fat; 24 g carbohydrates; 3 g fibre; 8 g sugars; 918 mg sodium.

Fall 2017
Make-Ahead Weekly Menu

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