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Make-Ahead Weekly Menu Shopping List

 

PANTRY ITEMS 

  • 4 onions
  • carrots
  • celery
  • 2 heads garlic
  • Parmesan cheese
  • Longo’s 100% Pure Canola Oil
  • Longo’s Oregano
  • Longo’s Chili Flakes
  • smoked paprika
  • ground turmeric
  • Worcestershire sauce
  • Longo’s Frozen Peas
  • Longo’s Pearl Couscous
  • Longo’s Italian Farro

GROCERY 

  • 1 jar Longo’s Piri Piri Sauce
  • 1 can (28 oz) Longo’s Diced Tomatoes
  • 1 can (19 oz) Longo’s Mixed Beans
  • 1 box Longo’s Chicken Broth
  • 1 bottle Longo’s Balsamic Herb Bread Dipper
  • 1 container Longo’s Basil Pesto Sauce
  • 1 jar Longo’s Mango Peach Chutney

PRODUCE

  • 1 bunch green onions
  • 1 cauliflower
  • 2 zucchini
  • 2 green apples
  • 1 tomato
  • 1 red onion
  • 1 pkg (114 g) Longo’s Shiitake Mushrooms
  • 1 red bell pepper
  • 1 bunch radishes
  • 1 orange
  • 1 pkg (600 g) Longo’s White Mushrooms
  • 1 pkg Longo’s Fresh Thyme
  • 1 pkg Longo’s Fresh Basil
  • 1 pkg Longo’s Fresh Mint
  • 1 bunch fresh cilantro
  • 1 bunch fresh parsley
  • 1 large tubs Longo’s Mixed Salad Greens

SEAFOOD/MEAT 

  • 1 lb and 12 oz lean ground beef
  • 2 lb boneless skinless chicken breasts
 

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SUNDAY PREP WORK

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.

MUSHROOM SAUTÉ
YIELD 2 cups
  • 1 pkg (600 g) Longo’s White Mushrooms
  • 2 onions, halved
  • 4 cloves garlic
  • 2 tbsp Longo’s 100% Pure Canola Oil
  • 1/4 cup chopped fresh parsley
  • 2 tbsp Longo’s Oregano
  • 1/2 tsp each salt and pepper 
PLACE mushrooms, in batches, into food processor and pulse until finely chopped. Repeat with onions and garlic. HEAT oil in large deep nonstick skillet. Cook mushrooms, onions, garlic, parsley, oregano, salt and pepper; stir for about 20 minutes or until liquid has evaporated and started to brown. Scrape into bowl; let cool. Cover and refrigerate.

FARRO

  • 1 cup Longo’s Italian Farro
  • 1 sprig Longo’s Fresh Thyme

COOK farro in pot of boiling water with thyme for about 15 minutes or until tender but still slightly chewy. Drain well and remove thyme; set aside. Cover and refrigerate. 

HERB CHICKEN BREASTS
  • 2 lb (1 kg) boneless skinless chicken breasts
  • 1/4 cup Longo’s Balsamic Herb Bread Dipper
  • 1/4 cup Longo’s Basil Pesto Sauce
  • 3 tbsp each chopped fresh Longo’s Basil and Mint
  • 4 cloves garlic, minced
  • 1/2 tsp each salt and pepper
DIVIDE chicken breasts into 2 large resealable bags; set aside. WHISK together bread dipper, pesto, basil and mint. Stir in garlic, salt and pepper. Divide marinade into each bag to coat chicken. Seal bag and massage chicken. Freeze 1 bag for Thursday Chicken Salad. Refrigerate other bag for at least 2 hours.

 

CHUNKY CAULIFLOWER BEAN SAUCE
PREP 10 min SERVES 4 to 6 YIELD 6 cups
  • 1 tbsp Longo’s 100% Pure Canola Oil
  • 1 onion, finely chopped
  • 1 carrot, finely chopped
  • 1 stalk celery, finely chopped
  • 1/2 head cauliflower, chopped (about 3 cups)
  • 2 cloves garlic, minced
  • 1 tbsp Longo’s Oregano
  • 1/2 tsp each Longo’s Dried Chilies and Salt
  • 1 can (28 oz) Longo’s Diced Tomatoes
  • 1 can (19 oz) Longo’s Mixed Beans, drained and rinsed

HEAT oil in saucepan over medium heat and cook onion, carrot and celery for 5 minutes to soften. Stir in cauliflower, garlic, oregano, chilies and salt; cook, stirring for about 10 minutes or until cauliflower is starting to soften and become golden. Add tomatoes and beans; simmer for about 10 minutes or until thickened. Freeze for Wednesday night dinner.

PEARL COUSCOUS
  • 1 cup Longo’s Chicken Broth
  • 3/4 cup water
  • 1 cup Longo’s Pearl Couscous
  • 1 strip orange rind (about 2 inches long)

BRING chicken broth and water to boil. Add couscous and orange rind (save orange for Tuesday dinner recipe); reduce to simmer. Cook, stirring occasionally, for about 15 minutes or until couscous is tender but firm. Drain if any liquid is remaining and remove orange rind. Cover and refrigerate.

COOKED GROUND BEEF
  • 12 oz lean ground beef

COOK beef in large nonstick skillet, breaking up with spoon for about 8 minutes or until no longer pink inside. Scrape into colander and let drain. Let cool completely, place in resealable bag and refrigerate for up to 1 day.
 

ROAST CHICKEN AND CAULIFLOWER
  • 1 tbsp Longo’s 100% Pure Canola Oil
  • 1/2 head cauliflower, chopped (about 3 cups)
  • Pinch each salt and pepper
  • 1 bag Herb Chicken Breasts (from Sunday prep)

TOSS oil with cauliflower, salt and pepper. Spread onto parchment-paper-lined baking sheet. PLACE chicken breasts among cauliflower. Roast in 425ºF oven for 20 minutes or until chicken is no longer pink inside and cauliflower is tender and golden. CHOP chicken into bite-sized pieces and combine with cauliflower. Let cool and refrigerate for up to 2 days.

BEEF AND MUSHROOM KOFTA BURGERS
  • 1 lb lean ground beef
  • 1 cup Mushroom Sauté (from Sunday prep)
  • 1/4 cup Longo’s Signature Piri Piri Sauce
  • 3 green onions, finely chopped
  • 1 large clove garlic, minced
  • 2 tbsp chopped fresh cilantro
  • 1 tsp each smoked paprika and ground turmeric
  • 1/4 tsp each salt and pepper

MIX together beef, Mushroom Sauté, piri piri sauce, green onions, garlic, cilantro, paprika, turmeric, salt and pepper. Shape into 6 patties. FREEZE between parchment paper in airtight container.

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Cost per serving $3.46

MUSHROOM BEEF FARRO SOUP

PREP 10 min COOK 10 min SERVES 6 YIELD 9 cups

  • 1 tbsp Longo’s 100% Pure Canola Oil
  • 1 pkg (114 g) Longo’s Shiitake Mushrooms, stemmed and sliced
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 cup Mushroom Sauté (from Sunday prep)
  • 12 oz cooked lean ground beef (from Sunday prep)
  • 1 red bell pepper, chopped
  • 3 cups (750 mL) Longo’s Chicken Broth
  • 2 cups water
  • 1/2 tsp Worcestershire sauce or salt
  • 2 cups Cooked Farro (from Sunday prep)
  • 1 cup Longo’s Frozen Peas
  • 2 tbsp chopped fresh parsley
  • Longo’s Basil Pesto for garnish

HEAT oil in soup pot over medium heat and cook mushrooms, onion and garlic for 3 minutes to soften. Stir in Mushroom Sauté; cook, stirring for 1 minute. Stir in beef, pepper, broth, water and Worcestershire sauce; bring to a boil. STIR in farro, peas and parsley; cook for 5 minutes or until heated through. Dollop with pesto to serve. SERVE with salad greens dressed with Longo’s Balsamic bread dipper.

PER SERVING (1 1/2 cups): 369 calories; 23 g protein; 14 g fat; 38 g carbohydrate; 5 g fibre; 6 g sugars; 526 mg sodium

 

Cost per serving $5.31

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 NEXT DAY PREP: THAW Veggie Sauce

CITRUS CHICKEN CAULIFLOWER COUSCOUS
PREP 10 min COOK 5 min SERVES 4

  • 1 tbsp Longo’s 100% Pure Canola Oil
  • 2 green onions, chopped
  • 2 cups cooked Longo’s Pearl Couscous (from Sunday prep)
  • 1 batch roasted herb chicken and cauliflower (from Sunday prep)
  • 1/2 cup Longo’s Mango Peach Chutney
  • 1 orange, peeled and sliced
  • 1 tbsp each chopped fresh parsley and Longo’s Mint

HEAT oil in a non-stick skillet over medium heat; cook onions for 1 minute. Stir in couscous and Roasted Herb Chicken and Cauliflower. COOK, stirring for 2 minutes to heat through. Add chutney, orange, parsley and mint; stir to combine. Remove from heat.

PER SERVING: 571 calories; 37 g protein; 19 g fat; 62 g carbohydrate; 5 g fibre; 20 g sugars; 534 mg sodium

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Cost per serving $1.77

 NEXT DAY PREP: THAW Chicken

CHUNKY VEGGIE SAUCE WITH VEGGIE NOODLES
PREP 5 min COOK 5 min SERVES 4
 
  • 1 batch Chunky Cauliflower Bean Sauce (from Sunday prep)
  • 2 zucchini, trimmed
  • 2 carrots, trimmed
  • Pinch each salt and pepper
  • Grated Parmesan cheese (optional)

HEAT sauce over medium heat in saucepan. SPIRALIZE zucchini and carrots to make noodles. Toss with salt and pepper. DIVIDE noodles among bowls and top with sauce to serve. Sprinkle with Parmesan, if desired.

PER SERVING: 276 calories; 12 g protein; 5 g fat; 48 g carbohydrate; 15 g fibre; 16 g sugars; 554 mg sodium
NOTE: No cheese included in analysis


Cost per serving $3.81

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NEXT DAY PREP: THAW Kofta Burgers

APPLE RADISH CHICKEN SALAD

PREP 10 min SERVES 4

  • 1 bag Herb Chicken Breasts (from Sunday prep)
  • 8 cups Longo’s Mixed Salad Greens
  • 2 green apples, cored and sliced
  • 4 radishes, thinly sliced

DRESSING

  • 1/2 cup Longo’s Balsamic Herb Bread Dipper
  • 1 tbsp each chopped Longo’s Fresh Basil and Mint
  • 1/4 tsp each salt and pepper

GRILL chicken over greased medium grill for about 12 minutes, turning once or until no longer pink inside. Slice thinly; set aside.
COMBINE greens, apples and radishes in large bowl. Top with chicken.
DRESSING: Whisk together balsamic bread dipper, basil, mint, salt and pepper. Toss with salad and serve.

PER SERVING: 461 calories; 30 g protein; 28 g fat; 21 g carbohydrate; 3 g fibre; 14 g sugars; 446 mg sodium


Cost per serving $2.50

BEEF AND MUSHROOM KOFTA BURGERS AND GREENS
 PREP 10 min COOK 12 min SERVES 6

  • 6 Beef and Mushroom Kofta Burgers (from Sunday prep)
  • 8 cups Longo’s Mixed Salad Greens
  • 1 tomato, sliced
  • 1/2 red onion, sliced
  • Longo’s Piri Piri Sauce

GRILL patties on greased grill over medium-high heat, turning once for about 15 minutes or until no longer pink inside.
DIVIDE mixed greens, tomato and onion among plates and top with burgers. Drizzle with more piri piri sauce to serve.

PER SERVING: 234 calories; 21 g protein; 12 g fat; 12 g carbohydrate; 2 g fibre; 4 g sugars; 547 mg sodium

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