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5-NIGHT MEAL PLAN
SHOPPING LIST

  • 12 lb boneless skinless chicken breasts
  • 4 fresh Atlantic salmon portions
  • 1 flank steak (about 2 lb)
  • 1 bottle Longo’s Sweet Thai Chili Sauce
  • 1 jar Longo’s Sliced Roasted Peppers
  • 1 bottle Longo’s Signature Thai Grilling and Cooking Sauce
  • 1 pkg (454 g) rice vermicelli noodles
  • 1 tub Longo’s Garlic Hummus
  • 1 tub (227 g) Longo’s Bruschetta
  • 1 tub Longo’s Avocado Hummus
  • 1 fresh cored pineapple
  • 1 pkg (142 g) Longo’s Organic Baby Arugula
  • 1 pkg fresh Longo’s Thyme
  • 1 pkg fresh Longo’s Basil
  • 1 pkg fresh Longo’s Mint
  • 1 1/2 lb mini potatoes
  • 5 zucchini (about 680 g)
  • 1 pint Longo’s Grape Tomatoes
  • 1 head Boston lettuce

PANTRY ITEMS 

  • Salt and Pepper
  • Longo’s 100% Pure Canola Oil
  • Longo’s Basmati Rice
  • Longo’s Balsamic Dressing 
  • Longo’s Balsamic Vinegar
  • Longo’s Signature 100% All Natural Peanut Butter
  • Longo’s Enriched Coop Large Eggs

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Chicken Arrabbiata

Serve up the chunky sauce over your favourite pasta.

Prep: 15 min Cook: 30 min Serves: 4

  • 1 lb boneless skinless chicken breasts, chopped
  • 1 onion, chopped
  • 2 red or green bell peppers, chopped
  • 2 cups chopped butternut squash
  • 2 cups Longo’s Signature Arrabbiata Spicy Pasta Sauce

Toss chicken with 1/2 tsp each salt and pepper.

Heat 1 tbsp Longo’s 100% Pure Canola Oil in deep skillet over medium-high heat. Brown chicken (in batches if necessary); remove to plate. Add onion, peppers and squash; cook, stirring, for about 5 minutes or until starting to soften. Add chicken and sauce to skillet; bring to a simmer. Cover and reduce heat, stirring occasionally, for about 20 minutes or until squash is tender.

Tip: For more veggies, you could add sliced mushrooms when cooking the vegetables.
Super-spicy variation: Substitute 1 bottle Longo’s Signature Piri-Piri cooking sauce for the Arrabbiata sauce.

Per serving: 310 calories; 33 g protein; 9 g fat; 27 g carbohydrate; 3 g fibre; 11 g sugars; 860 mg sodium.

 

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Grilled Hoisin Chicken Thighs
Serve up this tasty dish with cooked rice.

 Prep: 10 min Cook: 25 min Serves: 4

  • 1/3 cup hoisin sauce
  • 1/4 cup seasoned rice vinegar
  • 1/2 lb boneless skinless chicken thighs (8)
  • 8 baby bok choy, halved lengthwise
  • 2 red or orange bell peppers, quartered

Whisk together hoisin sauce, vinegar, 2 tbsp Longo’s 100% Pure Canola Oil and 1/2 tsp each salt and pepper. Set aside 1/4 cup of the mixture.

Toss chicken thighs with remaining hoisin mixture. Grill on greased grill over medium heat for about 15 minutes, turning occasionally, until no longer pink inside and juices run clear.

Drizzle bok choy and peppers with 1 tbsp Longo’s 100% Pure Canola Oil and a pinch each of salt and pepper. Grill over medium-high heat for about 10 minutes, turning often, until tender-crisp and golden. Toss with remaining hoisin sauce and serve with chicken thighs.

Per serving: 350 calories; 33 g protein; 16 g fat; 17 g carbohydrate; 3 g fibre; 13 g sugars; 940 mg sodium.

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Curried Lentil Squash Ragout
Prep: 5 min Cook: 20 min Serves: 4

  • 1 onion, chopped
  • 1 tbsp Longo’s Curry Powder
  • 2 cans (540 mL) Longo’s Petite Cut Olive Oil and Garlic Tomatoes
  • 2 cans (540 mL) Longo’s Lentils, drained and rinsed
  • 2 cups chopped squash or sweet potato
  • 1/4 cup chopped fresh cilantro

Heat 2 tbsp Longo’s 100% Pure Canola Oil in saucepan over medium heat. Cook onion for 3 minutes or until softened. Stir in curry powder and cook for 1 minute.

Add tomatoes, lentils, squash and 1/2 tsp each salt and pepper. Bring to a simmer; cover slightly and cook for about 15 minutes or until squash is tender. Stir in cilantro.

Per serving: 390 calories; 18 g protein; 8 g fat; 60 g carbohydrate; 12 g fibre; 11 g sugars; 770 mg sodium.

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Baked Risotto
Prep: 10 min Cook: 35 min Serves: 4

  • 1 onion, finely chopped
  • 1 pkg (227 g) Longo’s Sliced Mushrooms
  • 1 pkg (454 g) Longo’s Mild or Hot Sausage Meat
  • 1 cup Longo’s Long Grain Rice
  • 2 cups Longo’s Chicken Broth
  • 1 cup freshly grated Parmesan cheese
  • 2 tbsp chopped fresh parsley

Heat 1 tbsp Longo’s 100% Pure Canola Oil in large, ovenproof shallow saucepan over medium heat. Cook onion and mushrooms for about 8 minutes or until starting to brown. Add sausage and break up while stirring. Stir in rice to coat. Stir in broth; bring to a simmer. Cover and place in preheated 375°F oven for 25 minutes or until rice is tender. Remove from oven and stir in cheese and parsley.

Per serving: 510 calories; 37 g protein; 19 g fat; 45 g carbohydrate; 1 g fibre; 4 g sugars; 1510 mg sodium.

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Fish Pie
Serve this with an easy spring mixed green salad for dinner.

Prep: 15 min Cook: 35 min Serves: 4

  • 2 large yellow fleshed potatoes, peeled and chopped
  • 1/2 cup freshly grated Parmesan cheese
  • 2 tbsp Longo’s Salted Butter
  • 1 pkg (450 g) frozen haddock fillets, thawed and chopped
  • 1 can (398 mL) Longo’s Peas and Carrots, drained well
  • 1/4 cup Longo’s Basil and Pine Nut Pesto Sauce

Bring potatoes to boil in salted water for 15 minutes or until tender. Drain well and mash roughly with cheese, butter and 1/2 tsp each salt and pepper. Set aside.

Combine fish, peas and carrots, pesto and 1/4 tsp each salt and pepper in small casserole dish.

Spread potato mixture over top to cover. Bake in preheated 400°F oven for about 20 minutes or until fish is cooked through and potatoes are golden.

Per serving: 450 calories; 31 g protein; 19 g fat; 38 g carbohydrate; 4 g fibre; 5 g sugars; 1050 mg sodium.

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