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Make-Ahead Weekly Menu Shopping List


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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

Prep time should take about 2 1/2 hours.
Roast salmon and refrigerate
Roast vegetables and freeze
Bake chicken, remove pieces and some sauce for another recipe in the week and freeze; refrigerate remaining chicken
Cook lentils
Chop tilapia and vegetables
and refrigerate

Prep for Salmon and Lentil Burgers
PREP 5 min COOK 10 min YIELD 1 fillet

1 Atlantic salmon fillet, about 300 g
2 tsp Longo’s Extra Virgin Olive Oil
1/2 tsp dried thyme or 1 1/2 tsp Longo’s Chopped Fresh Thyme
2 cloves garlic, minced
1/4 tsp Longo’s Fresh Ground Pepper
PLACE salmon on parchment paper–lined baking sheet and brush with oil. Sprinkle with thyme, garlic and pepper.
ROAST in preheated 425°F oven for about 10 minutes or until fish flakes when tested.
REMOVE skin from salmon and refrigerate.

Roasted Vegetables
PREP 5 min COOK 25 min YIELD 4 cups

2 onions, sliced
3 sweet peppers, sliced (red, yellow, orange or green)
1 pkg (8 oz/227 g) Longo’s Fresh
Mushrooms, sliced
3 cloves garlic, minced
2 tbsp Longo’s Extra Virgin Olive Oil
2 tsp Longo’s Dried Oregano
1/4 tsp each salt and Longo’s Fresh
Ground Pepper
TOSS onions, peppers, mushrooms and garlic with oil, oregano, salt and pepper. Spread onto parchment paper–lined baking sheet.
ROAST in 400°F oven for about 25 minutes
or until softened and golden.
LET cool. Separate and freeze 2 cups for Saucy Chicken Fajitas and 2 cups for Spicy Vegetable and Lentil Pasta.

Cooked Lentils
PREP 5 min COOK 20 min YIELD 3 cups

3 cups water
1 cup green or brown lentils
Bring water to boil and add lentils. Cook
for about 20 minutes or until tender but firm.
Drain well and let cool.
Separate 1 cup for Wednesday’s Salmon and Lentil Burgers and refrigerate. Freeze remaining for Friday’s Spicy Vegetable and Lentil Pasta.

Oven Honey BBQ Chicken
PREP 10 min COOK 1 hr SERVES 6

1 pkg (2 kg) Chicken Leg Quarters
1 jar (680 mL) Longo’s Passata
1 small onion, finely diced
3 cloves garlic, minced
1/3 cup Longo’s Liquid Honey
1/4 cup cider vinegar
1 tbsp Worcestershire sauce
1 tbsp chili powder
1 tbsp Dijon mustard
1 tsp hot pepper sauce
CUT chicken at joint and separate
into thighs and drumsticks; set aside.
WHISK together passata, onions, garlic, honey, vinegar, Worcestershire, chili powder and mustard in a large 13 x 9 inch baking dish.
ADD chicken pieces to sauce and turn to coat evenly. Roast, uncovered, in preheated 375°F oven for about 1 hour or until chicken is no longer pink inside and internal temperature reaches 170°F (77°C).
REMOVE 4 thighs and 1 cup of the sauce and let cool until easy to remove meat from bones. Discard bones. Combine meat and 1 cup of sauce; freeze for Saucy Chicken Fajitas. Cover remaining chicken and sauce and store in the fridge for Tuesday’s dinner.

Prep for Curry Noodle and Fish Bowl


1-inch piece fresh ginger
1 carrot
2 cups cooking greens
2 fresh tilapia fillets (about 12 oz)
PEEL and slice ginger, thinly slice carrot,
cover and refrigerate. Chop the cooking greens, cover and refrigerate.
CHOP tilapia fillets. Cover and refrigerate.
 

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Cost per serving $4.12

Make noodle bowl. 

 
    
Curry Noodle and Fish Bowl
PREP 10 min COOK 15 min SERVES 4-5
 
1 can (398 mL) Longo’s Light
Coconut Milk
1 1/2 cups sodium-reduced vegetable broth
1 tbsp red curry paste
1-inch piece peeled and sliced ginger, (from Sunday)
2 cloves garlic, sliced
1 thinly sliced carrot (from Sunday)
1 pkg (400 g) precooked Shanghai
noodles
2 cups chopped cooking greens
(from Sunday)
2 tbsp sodium-reduced soy sauce
2 tbsp each chopped fresh mint and cilantro or basil
2 fresh tilapia fillets, chopped
(from Sunday)

Directions

WHISK together coconut milk, broth and curry paste in saucepan. Add ginger, garlic and carrots and place over medium heat until steaming.
RUN noodles under water to loosen, then stir into pot. Add greens, soy sauce, mint and cilantro and cook, stirring, for about 4 minutes or until noodles are tender and vegetables are tender crisp.
ADD tilapia and cook for 4 minutes or until fish flakes when tested. Ladle into bowls to serve.
TIP: For curry lovers, increase the curry to
2 tbsp. If you want to heat things up you can stir in your favourite Asian hot sauce when serving. You can substitute rice noodles for the shanghai noodles as in our photo.
PER SERVING (1/4th recipe): 326 calories;
22 g protein; 10 g fat; 37 g carbohydrate;
3 g fibre; 7 g sugars; 796 mg sodium.
A source of protein.

 

Cost per serving $2.58

Reheat chicken in oven. Cook Spanish Couscous.

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Oven Honey BBQ Chicken
 
Reheat reserved chicken and sauce (from Sunday) in 375°F oven for about 30 minutes or until bubbly and heated through.
Per serving (1 piece of chicken with sauce): 221 calories; 25 g protein; 8 g fat;
12 g carbohydrate; 1 g fibre; 11 g sugars;
248 mg sodium. A source of protein.

Spanish Couscous
PREP 5 min COOK 10 min SERVES 6
 
2 tsp Longo’s 100% Pure Canola Oil
1 small onion, chopped
2 cloves garlic, minced
1 hot house tomato, chopped
2 tsp Longo’s Dried Oregano
1 1/2 cups sodium-reduced
vegetable broth
1 cup Longo’s Couscous
2 tbsp chopped fresh parsley or
green onions

Directions

HEAT oil in saucepan over medium heat and cook onions and garlic for 3 minutes.
STIR in tomatoes and oregano to coat. Add broth and bring to a boil. Remove from heat and stir in couscous.
COVER and let stand for 5 minutes. Sprinkle with parsley before serving.
PER SERVING: 137 calories; 4 g protein;
2 g fat; 26 g carbohydrate; 2 g fibre;
2 g sugars; 40 mg sodium. A source of protein. Also low in sodium, low in fat, a source of fibre, quick to cook.

 

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Cost per serving $3.47

Toss salad. Make burgers. Thaw chicken and sauce and roasted vegetables for tomorrow’s fajitas. 

    
Raw Cooking Greens Salad
PREP 5 min MARINATE 10 min SERVES 4
 
8 cups Longo’s Baby Cooking Greens
2 tbsp lemon juice
1 tbsp Longo’s Extra Virgin Olive Oil
1 clove garlic, rasped
1/2 tsp salt
1 carrot, grated
1 beet, peeled and grated (optional)
3 tbsp chopped fresh parsley

Directions

RUB cooking greens by hand with lemon juice, oil, garlic and salt. Let stand for 10 minutes.
TOSS in carrots, beets, if using, and parsley
to serve.
PER SERVING: 61 calories; 2 g protein;
4 g fat; 7 g carbohydrate; 2 g fibre;
1 g sugars; 412 mg sodium. A source of fibre.

Salmon and Lentil Burgers
PREP 5 min COOL 10 min COOK 8 min SERVES 4

1 cooked skinless salmon fillet
(about 300 g) (from Sunday)
1 cup cooked lentils (from Sunday)
1/3 cup light mayonnaise
3 tbsp chopped fresh cilantro
3 green onions, chopped
1 clove garlic, minced
1/4 tsp Longo’s Fresh Ground Pepper
2 tsp Longo’s 100% Pure Canola Oil

Directions
PULSE together salmon, lentils, mayonnaise, cilantro and onions in food processor until combined. Stir in garlic and pepper. Shape mixture into 4 patties and refrigerate for
10 minutes.
HEAT oil in nonstick skillet and pan-fry
burgers for about 8 minutes, turning once, until golden brown.
PER SERVING: 318 calories; 24 g protein;
19 g fat; 12 g carbohydrate; 2 g fibre;
1 g sugars; 209 mg sodium. A source of protein and fibre.

Cost per serving $2.18

Make salad. Prepare chicken fajitas. Thaw lentils and roasted vegetables for Friday’s pasta.

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Avocado and Black Bean Salad
PREP 5 min SERVES 6
 
1 can (19 oz/540 mL) black beans, drained and rinsed
2 green onions, thinly sliced
1 avocado, diced
1 clove garlic, minced
2 tbsp Longo’s Extra Virgin Olive Oil
1/2 tsp grated lime rind
2 tbsp lime juice
1/4 tsp ground cumin
1/4 cup chopped fresh cilantro

Directions
COMBINE beans, onions, avocado and garlic in large bowl. Stir in oil, lime rind and juice, cumin and cilantro until well-coated.
PER SERVING: 171 calories; 5 g protein;
10 g fat; 16 g carbohydrate; 6 g fibre;
2 g sugars; 6 mg sodium. A very high
source of fibre.

Saucy Chicken Fajitas
PREP 10 min COOK 10 min SERVES 6 

2 tsp Longo’s 100% Pure Canola Oil
1 small onion, chopped
1 clove garlic, minced
2 tsp chili powder
1 tsp Longo’s Spanish Paprika
1/4 tsp each ground cumin and cayenne
Reserved meat from 4 cooked chicken thighs & BBQ sauce (from Sunday, thawed)
2 cups roasted vegetables (from Sunday, thawed)
6 small flour tortillas
1/4 cup chopped fresh cilantro

Directions
HEAT oil in nonstick skillet and cook onions, garlic, chili powder, paprika, cumin and cayenne for 3 minutes. Add sauce, chicken and vegetables and bring to a simmer. Cook until heated through.
DIVIDE mixture among flour tortillas and sprinkle with cilantro.
TIP: Reduce the cayenne to a pinch if your family is not a fan of spicy fajitas, or serve cooling sour cream in the fajita.
PER SERVING: 293 calories; 13 g protein; 15 g fat; 29 g carbohydrate; 3 g fibre; 10 g sugars; 390 mg sodium. A source of fibre.

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Cost per serving $2.39

    
Spicy Vegetable and Lentil Pasta  
PREP 5 min COOK 20 min SERVES 4-6
 

1 tbsp Longo’s Extra Virgin Olive Oil
4 cloves garlic, minced
1 tsp Italian seasoning or Longo’s
Oregano
1/2 tsp Longo’s Crushed Chilies
2 cups roasted vegetables (from Sunday, thawed)
2 cups cooked lentils (from Sunday, thawed)
1 can (19 oz/540 mL) Longo’s Petite Cut Tomatoes with Garlic and Olive Oil
1 cup sodium-reduced vegetable broth
3 tbsp chopped fresh parsley or basil
1 pkg (375 g) gluten-free or whole
wheat pasta
1/4 cup grated Parmesan cheese

Directions

HEAT oil over medium heat in large nonstick skillet and cook garlic, Italian seasoning and chilies for 1 minute. Stir in vegetables, lentils and tomatoes; cook, stirring, for 3 minutes.
POUR in broth and add parsley. Bring to
a simmer and cook for 5 minutes.
COOK pasta for about 8 minutes or until
tender but firm in a pot of boiling salted
water. Drain well and return to pot. Add sauce and stir to coat well.
SPRINKLE with cheese when serving.
PER SERVING (1/6th recipe): 420 calories;
14 g protein; 8 g fat; 75 g carbohydrate;
7 g fibre; 8 g sugars; 394 mg sodium. A very high source of fibre.

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