Longo's has created a simple 3-step plan where you prep a week’s worth of meals on a Sunday and have deliciously grilled weeknight meals ready to go.
You’ll be surprised at how doing some food prep on the weekends can get you a step ahead on weekdays. Map out your week on Sunday with these 5 grilling recipes. While meat is marinating you can grill the vegetables and then prepare the Stuffed Picnic Loaf. Grill the Chinese Ribs first so you can make the Enchiladas while the Caribbean Chicken pieces grill.
COMBINE oil, 5 spice powder, ginger, onion and garlic powder, cayenne and salt. Rub all over racks; cover well with plastic wrap and refrigerate for at least 4 hours or overnight. WHISK together hoisin and soy sauces; cover and refrigerate until ready to use. TURN grill to high heat then turn off one side and adjust grill to medium heat to reach a temperature of 300ºF. Place racks on unlit side of grill. Grill turning occasionally for about 2 hours or until meat starts to pull up from the ends of the rib bones. BRUSH racks with hoisin mixture, turning to coat both sides and grill for about 30 minutes or until meat is tender. CUT 2 racks into single ribs and refrigerate for Monday dinner. Remove meat from remaining rack and reserve for Pork Rib Enchiladas.
HEAT oil in large skillet; cook onion and garlic for 2 minutes or until softened. Stir in cumin to coat. Add tomatoes, cilantro and salt and pepper; simmer for 4 minutes or until juices start to appear. Stir in rib meat and corn; cover and cook until heated through. DIVIDE filling among tortillas and sprinkle with cheese. Roll up and place in foil baking pan. Cover and freeze for up to 3 days.
PREP 15 min GRILL 10 min SERVES 4
TOSS together peppers, zucchini and asparagus with oil, vinegar, salt and pepper. Spray corn with cooking spray. GRILL over medium high heat turning occasionally for about 10 minutes or until lightly charred and tender. Set aside 4 grilled zucchini slices and 4 quarters each of red and yellow peppers for Picnic Loaf and refrigerate remaining grilled vegetables to serve with Chicken Wednesday.
STUFFED PICNIC LOAF
PREP 15 min GRILL 5 min SERVES 4 to 6
CUT loaf in half crosswise and scoop out some of the inside of the bread, leaving about 1 inch boarder. Freeze inside crumb for another use. BRUSH inside of loaf with oil then pesto. Spread muffaletta mix over bottom of loaf and top with grilled vegetables. Layer cheese over top and place top of loaf over top to seal. Wrap well with plastic wrap and using a large plate weigh down the loaf in the refrigerator.
REHEAT RIBS FROM SUNDAY PREP AND MAKE ASIAN CABBAGE SLAW
Asian Cabbage Slaw
TOSS cabbage, carrot, pepper and cilantro together in a large bowl. WHISK together vinegar, oil, salt and pepper. Pour over cabbage and toss to combine. Let stand 5 minutes before serving.
PER SERVING (1/2 rack ribs): 777 calories; 51 g protein; 57 g fat; 11 g carbohydrates; 1 g fibre; 9 g sugars; 1054 mg sodium
Asian Cabbage Slaw:
PER SERVING (1/4 recipe): 100 calories; 2 g protein; 7 g fat; 8 g carbohydrates; 2 g fibre; 4 g sugars; 330 mg sodium
NEXT DAY PREP: THAW marinated chicken pieces
NEXT DAY PREP: THAW chopped chicken
REHEAT grilled chicken quarters and grilled vegetables from Sunday prep
Caribbean Chicken Pieces:
PER SERVING (1 chicken quarter): 498 calories; 37 g protein; 34 g fat; 9 g carbohydrates; 1 g fibre; 7 g sugars; 802 mg sodium.
PER SERVING (1/4 recipe): 209 calories; 4 g protein; 7 g fat; 33 g carbohydrates; 5 g fibre; 7 g sugars; 312 mg sodium
NEXT DAY PREP: THAW Enchiladas
PREP 15 min GRILL 5 min SERVES 4
SPRAY pineapple slices with cooking spray and grill over medium high heat on both sides until charred. Chop and set aside. BOIL noodles in saucepan of water for 2 minutes. Drain and rinse under cold water. Place in large bowl. ADD cucumber, peppers, basil and mint. Toss in chicken and pineapple. WHISK together oil, lime juice and vinegar; pour over noodle mixture and toss to combine.
PER SERVING (1/4 recipe): 527 calories; 29 g protein; 25 g fat; 48 g carbohydrates; 3 g fibre; 13 g sugars; 506 mg sodium.
COOK over medium heat for about 5 minutes or until heated through, cheese is melted and tortillas are golden.
PER SERVING (2 enchiladas): 738 calories; 41 g protein; 49 g fat; 33 g carbohydrates; 4 g fibre; 9 g sugars; 1179 mg sodium.