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Make-Ahead Weekly Menu Shopping List


GG-logo-make-ahead-1.pngConvenience at your fingertips


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

A little effort on a Sunday saves precious time all week! Simply shop using our grocery and pantry lists and then prep using our time-saving tips. Our Monday-Friday menus feature the best ingredients of summer – even better when ready in a flash!

Bean and Couscous Stuffed Peppers
PREP 15 min COOK 45 min SERVES 4

1 tbsp Longo’s Extra Virgin Olive Oil
1 onion, chopped
3 cloves garlic, minced
1 small jalapeño pepper, seeded and minced
1 tbsp chili powder
2 tsp Longo’s Oregano Flakes
2 cups vegetable broth, divided
1/2 cup Longo’s Couscous
3 tbsp chopped fresh parsley
1 small carrot, grated
1 small zucchini, grated
1/4 tsp each salt and fresh ground pepper
1 can (398 mL) Longo’s Organics Red Kidney Beans, drained and rinsed
3/4 cup shredded cheddar or crumbled feta cheese
4 red bell peppers
HEAT oil in large skillet over medium heat. Cook onions, garlic, jalapenos, chili powder and oregano for 3 minutes or until softened. Pour in 1 cup of the broth and bring to a boil. Stir in couscous and parsley; remove from heat. Stir in carrot, zucchini, salt and pepper; cover and let stand for 5 minutes.
STIR beans and cheese into couscous mixture.
CUT peppers in half and remove seeds and ribs. Fill each half with couscous mixture and place in large ovenproof casserole dish. Pour remaining broth in dish, cover and refrigerate.

Thai Grilled Chicken
REP 20 min COOK 12 min
MARINATE 15 min SERVES 4

3 tbsp vegetable broth
3 tbsp sodium-reduced soy sauce or
fish sauce
1 tbsp sesame oil
2 tsp grated fresh ginger
2 cloves garlic, grated
1/2 tsp grated lime zest
2 tbsp lime juice
1/2 tsp Longo’s Crushed Chilies
3 boneless, skinless chicken breasts
WHISK together broth, soy sauce, oil, ginger, garlic, lime zest and juice, and chilies. Remove 3 tbsp of the mixture into small bowl; set aside.
ADD chicken breasts to remaining marinade; coat well and let stand for 15 minutes.
GRILL chicken over medium greased grill for about 12 minutes, turning occasionally until no longer pink inside and internal temperature
reaches 170°F. Slice into strips.
REFRIGERATE chicken and reserved marinade
for Tuesday’s dinner.

 

Tomato Salmon Sauce
PREP 10 min COOK 20 min SERVES 4

1 tbsp Longo’s Extra Virgin Olive Oil
2 cups sliced Longo’s Mushrooms
1 onion, diced
4 cloves garlic, minced
1 tsp Longo’s Oregano Flakes
1/2 tsp Longo’s Crushed Chilies
1 can (796 mL) Longo’s Diced Tomatoes
1/2 cup dry white wine or vegetable broth
1/4 tsp each salt and fresh ground pepper
1 lb Atlantic salmon fillet, skinned and cubed
HEAT oil over medium heat in large, deep nonstick saucepan. Cook mushrooms, onions, garlic, oregano and chilies for 5 minutes or until softened. Add tomatoes, wine, salt and pepper; bring to a boil.
SIMMER sauce for 10 minutes. Gently stir in salmon; cover and cook for 5 minutes. Let cool to room temperature. Pack in airtight container and freeze for Wednesday’s dinner.

Chicken Parmesan Alfredo
PREP 20 min COOK 25 min SERVES 4

2 boneless, skinless chicken breasts
2/3 cup Longo’s Italian Seasoned Bread Crumbs
3 tbsp grated Parmesan cheese
1/2 tsp Longo’s Oregano Flakes
1 egg, beaten
3 tbsp Longo’s 100% Pure Canola Oil
Alfredo Sauce:
1 tbsp all-purpose flour
1 cup 10% half-and-half cream
2 cloves garlic, minced
1/4 tsp each salt and fresh ground pepper
3 tbsp grated Parmesan cheese
2 tbsp chopped fresh parsley or basil
REMOVE tenderloin from chicken and slice chicken breasts in half to get 4 thin cutlets.
COMBINE bread crumbs, cheese and
oregano in shallow dish.
COAT chicken cutlets and tenderloins in egg, let excess drip off and then coat both sides in bread crumb mixture.
HEAT oil in large nonstick skillet over
medium-high heat. Fry chicken breasts,
turning once, for about 5 minutes or until golden brown and no longer pink inside. Place in small casserole dish; set aside.
Alfredo Sauce:
WHISK flour into cream in small saucepan. Add garlic, salt and pepper. Heat over medium heat, whisking occasionally, until hot and bubbly. Whisk in cheese. Pour over chicken breasts and sprinkle with parsley. Let cool; cover and freeze for Thursday’s Dinner.
TIP: Substitute Longo’s Alfredo Sauce for a speedier way to make this recipe.

Pasta
PREP 2 min COOK 10 min SERVES 8


1 pkg (500 g) Longo’s Signature Imported Artisan Orecchiette Pasta
2 tbsp Longo’s 100% Pure Canola Oil
BOIL large pot of salted water. Cook pasta, stirring often, for about 10 minutes or until
al dente. Drain well and rinse with cold water.
Drain again and toss with oil.
DIVIDE among 2 resealable bags or
containers and refrigerate.

Salmon Pie
PREP 20 min COOK 45 min SERVES 4


1 tbsp Longo’s Extra Virgin Olive Oil
2 cups sliced Longo’s Mushrooms
1 onion, diced
1 each celery stalk and carrot, chopped
2 tbsp chopped fresh dill or parsley
1/4 tsp each salt and fresh ground pepper
1 tbsp all-purpose flour
1 cup 10% half-and-half cream
1 lb Atlantic salmon fillet, skinned
and cubed
1 cup frozen peas
Topping:
1 1/2 lb potatoes, peeled and cubed
1 tub (250 g) herbed cream cheese, softened
2 cloves garlic, minced
2 tbsp chopped fresh parsley
Topping:
COOK potatoes in large pot of boiling water for 20 minutes or until tender. Drain well and mash with cream cheese, garlic and parsley; set aside.
HEAT oil in large nonstick skillet and sauté mushrooms, onions, celery and carrots for
8 minutes or until starting to become golden.
Stir in dill, salt and pepper.
ADD flour and stir to coat vegetables. Pour in cream and stir until starting to bubble; remove from heat. Stir in salmon and peas; cook for 5 minutes, stirring until salmon flakes when tested. Pour into ovenproof casserole dish.
SPREAD potato mixture over top. Let cool
completely; cover and freeze for Friday’s dinner.




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Cost per serving $3.28

 

 

    
Bean and Couscous Stuffed Peppers
 

Directions

BAKE in preheated 375°F oven for about 45 minutes or until peppers are tender. 

PER SERVING: 352 calories; 17 g protein; 12 g fat; 47 g carbohydrate; 13 g fibre;
10 g sugars; 613 mg sodium.


Cost per serving $5.80

Toss salad. Thaw Salmon Sauce for Tomato Salmon Skillet Supper for Wednesday.

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Thai Chicken Salad


8 cups Longo’s Spring Greens
1 red pepper, thinly sliced
1 cup thinly sliced cucumber
2 green onions, sliced on the diagonal
1/4 cup chopped peanuts or cashews (optional)
2 tbsp chopped fresh mint (optional)

Directions

Grilled chicken and reserved marinade from Sunday prep
TOSS together greens, peppers,
cucumber and onions in large bowl.
DRIZZLE salad with marinade and toss to combine. Top with sliced
chicken, peanuts and mint, if using.
PER SERVING: 253 calories;
38 g protein; 8 g fat;
11 g carbohydrate; 5 g fibre;
2 g sugars; 404 mg sodium.


Minted Mango
PREP 10 min SERVES 4

8 cups Longo’s Spring Greens
1 red pepper, thinly sliced
1 cup thinly sliced cucumber
2 green onions, sliced on the diagonal
1/4 cup chopped peanuts or cashews (optional)
2 tbsp chopped fresh mint (optional)

Directions

2 ripe but firm mangoes, peeled and chopped
2 tbsp Longo’s Fresh Mint, chopped
1/2 tsp grated lime zest
2 tbsp lime juice
Half red bell pepper, diced
1 small shallot, thinly sliced
1/4 tsp each salt and fresh ground pepper
TOSS together mangoes, mint, lime zest and juice, peppers, shallots, salt and pepper.
PER SERVING: 77 calories;
1 g protein; 0 g fat;
20 g carbohydrate; 2 g fibre;
16 g sugars; 150 mg sodium.

 


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Cost per serving $6.18

Heat Salmon Sauce with Pasta. Make mozzarella bread. Thaw Chicken Parmesan Alfredo for Thursday.

    
Tomato Salmon Skillet Supper


Salmon sauce from Sunday prep
4 cups cooked orecchiette pasta from Sunday’s prep
2 tbsp chopped fresh parsley
2 tbsp grated Parmesan cheese (optional)

Directions

REHEAT sauce in large skillet over medium-low heat. Stir in pasta and parsley; cover and heat through.
SPRINKLE with cheese to serve, if using.
Per serving: 601 calories;
34 g protein; 22 g fat; 59 g carbohydrate; 5 g fibre; 7 g sugars; 270 mg sodium.


Mozzarella Bread
PREP 5 min COOK 10 min SERVES 4

2 large oval buns
1/4 cup Longo’s Extra Virgin
Olive Oil
3 cloves garlic, minced
3/4 cup shredded mozzarella cheese
1 tbsp chopped fresh parsley
1/2 tsp Longo’s Oregano Flakes

Directions

SLICE bread almost all the way through into 3/4-inch slices using a serrated knife, keeping buns intact.
COMBINE oil and garlic; brush on inside of bread slices. Place on parchment paper–lined baking sheet. Sprinkle cheese, parsley and oregano inside each slice.
BAKE in preheated 400°F oven for about 10 minutes or until golden and crispy and cheese is melted.
Per serving: 291 calories;
8 g protein; 20 g fat; 20 g carbohydrate; 1 g fibre; 3 g sugars; 263 mg sodium.

 


Cost per serving $3.16

Heat chicken. Finish pasta. Thaw Salmon Pie for Friday.

 

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Chicken Parmesan Alfredo
 

Reheat chicken in 350°F oven for about 20 minutes or until heated through and golden.
Per serving: 427 calories; 33 g protein; 24 g fat; 19 g carbohydrate; 2 g fibre;
2 g sugars; 714 mg sodium.

Orecchiette with Peas
PREP 5 min COOK 10 min SERVES 4

1 tbsp Longo’s Extra Virgin Olive Oil
1 shallot, minced
1 1/2 cups frozen peas
1 1/2 cups vegetable or chicken broth
4 cups cooked orecchiette pasta from Sunday’s prep
1/4 cup grated Parmesan cheese
2 tbsp chopped fresh Longo’s herbs (such as basil, mint or parsley)

Directions

HEAT
oil in large skillet over medium heat; cook shallots for 1 minute.
STIR in peas and broth; bring to a boil.
ADD pasta and cook, stirring until pasta and peas are heated through.
STIR in cheese and herbs to serve.
PER SERVING: 354 calories; 13 g protein; 9 g fat; 55 g carbohydrate; 4 g fibre; 4 g sugars; 389 mg sodium.


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Cost per serving $6.48

    
Salmon Pie with Side Salad  
 

BAKE in preheated 400°F oven for about 20 minutes or until potatoes are golden and knife inserted in centre comes out hot.
SERVE with remaining Longo’s Spring Mix and your favourite salad dressing.

PER SERVING: 685 calories; 34 g protein;
43 g fat; 42 g carbohydrate; 5 g fibre;
10 g sugars; 622 mg sodium.

 
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