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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!

Grilled Marinated Chicken Breasts
Prep 5 min COOK 12 min serves 8

1/4 cup Longo’s 100% Pure Canola Oil
3 cloves garlic, minced
1 tbsp lemon juice or white wine vinegar
1 tbsp Longo’s Dried Oregano
2 tsp chili powder
1/2 tsp salt
1 large pkg (2 lb/1 kg) Ontario boneless, skinless chicken breasts
STIR together oil, garlic, lemon juice, oregano, chili powder and salt in large shallow dish. Add chicken and turn to coat well.
COVER and refrigerate half the chicken for 30 minutes. Place remaining half in resealable freezer bag and freeze.
GRILL refrigerated chicken on preheated oiled grill over medium heat for about 12 minutes, turning once, until no longer pink inside and meat thermometer reaches 170°F.
COOL, cover and refrigerate.

Slow Cooker Ribs for Barbecue
Prep 5 min COOK 6 hr SERVES 4-6

2 racks Ontario pork back ribs (about 4 lb/2 kg)
1 bottle (355 mL) beer or 1 1/3 cups beef or chicken broth
4 Longo’s Bay Leaves
4 tsp Longo’s Montreal Steak Spice
CUT each rack into thirds and place in slow cooker.
STIR together beer, bay leaves and steak spice. Pour into slow cooker. Cover and cook on Low for 6 hours or until meat is tender but not falling off the bone.
REMOVE ribs carefully with tongs to shallow glass dish and discard liquid. Let cool; cover and refrigerate.

 

Grilled Potatoes
Prep 10 min COOK 15 min SERVES 4

4 large potatoes (about 2 lb/1 kg), scrubbed
1/4 cup Longo’s 100% Pure Canola Oil
1/2 tsp each salt and pepper
CUT potatoes lengthwise into thirds.
TOSS with oil, salt and pepper.
GRILL on preheated oiled grill over medium heat for about 15 minutes, turning occasionally, or until tender.
COOL, cover and refrigerate.

Grilled Mushrooms and Peppers
Prep 5 min COOK 10 min YIELD 6 cups

1 pkg (680 g) Longo’s Fresh White Mushrooms
2 each red and green or yellow bell peppers, quartered
1/3 cup Longo’s Extra Virgin Olive Oil
2 tsp Longo’s Dried Oregano
3/4 tsp salt
TOSS mushrooms and peppers with oil, oregano and salt.
GRILL on preheated oiled grill over medium heat for about 10 minutes, turning occasionally, or until tender.
COOL, cover and refrigerate half the recipe. Place remaining half in resealable freezer bag and freeze.

Grilled Garlic Butter Baby Bok Choy
Prep 5 min COOK 10 min SERVES 4

5 baby bok choy (1 bag)
3 tbsp Longo’s Salted Butter, melted
2 cloves garlic, rasped
1/4 tsp each salt and pepper
TRIM bok choy and cut each in half lengthwise.
COMBINE butter, garlic, salt and pepper.
GRILL bok choy on preheated oiled grill
over medium heat for about 8 minutes, brushing with garlic butter, turning occasionally, or until tender.
COOL, cover and refrigerate.

Grilled Corn on the Cob
Prep 5 min COOK 10 min SERVES 4

3 tbsp Longo’s Salted Butter, melted
1 tbsp chopped Longo’s Fresh Mint
1/4 tsp pepper
4 cobs corn, husked
COMBINE butter, mint and pepper.
GRILL corn on preheated oiled grill over medium heat for about 10 minutes, brushing with butter, turning occasionally, or until lightly charred.
COOL, cover and refrigerate 2 of the cobs. Cut kernels from remaining 2 cobs and freeze in resealable container.




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Cost per serving $5.93

    
Grilled Corn and Chicken Quesadillas
PREP 10 min COOK 5 min SERVES 4-6
 

2 grilled cobs of corn (from Sunday prep)
1lb grilled chicken breasts (from Sunday prep)
1 tub (227 g) Longo’s Avocado Hummus
2 green onions, thinly sliced
2 tbsp each chopped fresh cilantro, mint and basil
Pinch salt
8 Longo’s 7” Fresh Plain Tortillas
2 cups shredded Tex-Mex cheese

Directions
CUT kernels off cobs of corn; place in bowl.
CHOP chicken into bite-sized pieces and add to corn. Stir in hummus, green onions, cilantro, mint, basil and salt.
DIVIDE chicken mixture over half of each tortilla. Sprinkle with cheese and fold in half to seal.
GRILL on preheated oiled grill over medium heat for about 5 minutes, turning once, or until golden and cheese has melted.
Per serving (1/6 recipe): 552 calories; 33 g protein; 26 g fat; 50 g carbohydrate; 5 g fibre; 1 g sugars; 834 mg sodium.

Longo’s Green Salad
PREP 5 min SERVES 4-6
 

1/2 454g tub Longo’s Spring Mix Greens
1 tomato, cut into wedges
1 cup chopped English cucumber
1/3 cup Longo’s Balsamic Salad Dressing

Directions
TOSS together greens, tomato, cucumber and salad dressing to serve.
Per serving (1/4 recipe): 74 calories; 2 g protein; 5 g fat; 9 g carbohydrate; 5 g fibre; 2 g sugars; 194 mg sodium. 

Cost per serving $7.60



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Grilled Potato Salad And Grilled Barbecue Sauced Ribs

Grilled Potato Salad

PREP 5 min SERVES 4
 

9 grilled potato slices (from Sunday prep)
2 tbsp Longo’s Extra Virgin Olive Oil
2 tbsp Longo’s Signature White Balsamic Vinegar
2 tbsp julienned sun-dried tomatoes in oil
1 tbsp chopped Longo’s Fresh Mint
Pinch each salt and pepper

Directions
CUT potatoes into wedges and place on platter.
STIR together oil, vinegar, tomatoes, mint, salt and pepper. Spoon over potatoes and serve.
Per serving: 381 calories; 6 g protein; 18 g fat; 52 g carbohydrate; 4 g fibre; 3 g sugars; 282 mg sodium.

Grilled Barbecue Sauced Ribs
PREP 5 min COOK 10 min SERVES 4-6
 

2 racks of ribs, cooked (from Sunday prep)
1 bottle Longo’s Signature Maple Bourbon BBQ Sauce
2 green onions, thinly sliced (optional)

Directions
GRILL ribs on preheated oiled grill over medium heat for about 10 minutes, brushing with sauce, turning occasionally, or until lightly charred.
REMOVE to platter and sprinkle with green onions, if using.
Per serving (1/6 recipe): 374 calories; 18 g protein; 16 g fat; 38 g carbohydrate; 0 g fibre; 31 g sugars; 784 mg sodium.

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Cost per serving $2.92

Thaw marinated chicken and mushrooms and peppers for Thursday

    
Summer Grilled Bistro Salad
PREP 10 min COOK 10 min SERVES 4
 

1/2 454 g tub Longo’s Spring Mix Greens
4 grilled bok choy halves, cut in half (from Sunday prep)
3 grilled potato slices, cut into 1-inch pieces (from Sunday prep)
2 thick slices Longo’s Black Forest Ham (about 200 g)
4 slices Longo’s 6-Grain Bread (optional)
6 tbsp Longo’s Roasted Garlic and Shallot Grilling Oil, divided
3 tbsp Longo’s Cider Vinegar
1 tbsp Longo’s Dijon Mustard
2 small cloves garlic, minced
1 tbsp each chopped Longo’s Fresh Mint and Basil
1/2 tsp each salt and pepper
4 poached or fried eggs (optional)

Directions
SPREAD greens among 4 dinner plates and divide bok choy and potatoes over top.
BRUSH ham and bread with 2 tbsp of the grilling oil. Grill ham and bread slices on preheated oiled grill over medium-high heat for about 8 minutes for the ham and 4 minutes for the bread, turning once, or until golden.
SLICE ham into thin strips and add to salad. Place bread on side of each plate.
WHISK together remaining grilling oil, vinegar, mustard, garlic, mint, basil, salt and pepper. Drizzle over salad.
PLACE an egg on top of each salad to serve, if using.
Per serving: 397 calories; 14 g protein; 28 g fat; 28 g carbohydrate; 6 g fibre; 1 g sugars; 1,078 mg sodium.

Cost per serving $4.96

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Grilled Vegetable and Chicken Platter

PREP 15 min COOK 15 min SERVES 4

1/2 batch thawed marinated chicken breasts (from Sunday prep)
1 bunch asparagus, trimmed
7 tbsp  Longo’s Extra Virgin Olive Oil, divided
1/2 tsp each salt and pepper, divided
1/2 batch  grilled mushrooms and peppers (from Sunday prep)
6  grilled bok choy halves (from Sunday prep)
1/4 cup  Longo’s Cider or Signature White Balsamic Vinegar
2 tbsp soy sauce
2 large cloves garlic, minced
1/2 cup chopped Longo’s Fresh Basil
1/4 cup  chopped Longo’s Fresh Mint

Directions
GRILL chicken on preheated oiled grill over medium-high heat for about 12 minutes, turning occasionally, or until no longer pink inside and meat thermometer registers 170°F.
TOSS asparagus with 1 tbsp oil and pinch of salt and pepper. Add to grill for 5 minutes or until tender crisp and charred lightly.
PLACE asparagus on platter and arrange with mushrooms, peppers and bok choy.
SLICE chicken and place over top of vegetables.
PURÉE remaining oil, salt, pepper, vinegar, soy sauce, garlic, basil and mint until smooth. Drizzle over top of salad to serve.
Per serving: 609 calories; 32 g protein; 50 g fat; 14 g carbohydrate; 5 g fibre; 6 g sugars; 1,356 mg sodium.

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Cost per serving $3.13

    
Grilled Vegetable and Hot Pasta Bowl 
PREP 10 min COOK 15 min SERVES 4-6
 

1/2 batch grilled mushrooms and peppers, thawed (from Sunday prep)
1/2  500 g pkg Longo’s Signature Artisan Short Pasta
2 tbsp Longo’s Extra Virgin Olive Oil
2 tomatoes, chopped
3 cloves garlic, minced
1/4 tsp Longo’s Chili Flakes
1 batch  grilled corn kernels, thawed (from Sunday prep)
1 can  (540 g) Longo’s Chickpeas, drained and rinsed
1/4 cup chopped Longo’s Fresh Basil
3 tbsp Longo’s Fresh Basil Pesto Sauce
1/4 cup grated Parmesan cheese (optional)

Directions
CHOP mushrooms and peppers; set aside.
COOK pasta in boiling salted water for about 9 minutes or until tender but firm. Reserving 1/2 cup of pasta water, drain and keep warm.
HEAT oil in large deep skillet over medium heat and cook tomatoes, garlic and chilies for 4 minutes. Stir in mushrooms, peppers, corn and chickpeas; bring to a boil.
STIR in cooked pasta, reserved cooking water, basil and pesto until coated well. Sprinkle with cheese, if desired.
Per serving (1/4 recipe): 710 calories; 23 g protein; 31 g fat; 89 g carbohydrate; 11 g fibre; 8 g sugars; 460 mg sodium.
TIP: If you don’t have any pesto, increase the basil to 1/2 cup and stir in the Parmesan cheese. 

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