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 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.
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.
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.
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.
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.
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.
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.
PREP 10 min COOK 10 min SERVES 6 YIELD 9 cups
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
NEXT DAY PREP: THAW Veggie Sauce
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
NEXT DAY PREP: THAW ChickenCHUNKY VEGGIE SAUCE WITH VEGGIE NOODLES
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
NEXT DAY PREP: THAW Kofta Burgers
PREP 10 min SERVES 4
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
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