SHOPPING LIST – MENU 102
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SHOPPING LIST – MENU 102

CHICKEN QUESADILLAS  |  TUNA SALAD SUSHI BOWLS  |  LAMB PASTITSIO

FRESH PRODUCE

  • Mediterranean rocket
    (120g / 4.2oz)
  • Fresh coriander (2 handfuls) optional
  • Lime (1) optional
  • Avocados (2)
  • Tomatoes (3)
  • Red capsicums (2)
  • Telegraph cucumber (1)
  • Brown onions (2)
  • Shallots (2)
  • Garlic (5 cloves)

 

MEAT / FISH

  • Chicken tenderloins1 (550g / 1lb 3oz)
  • Lamb mince2 (500g / 1lb 2oz)

 

CHILLED / FROZEN

  • Lite sour cream (110ml / 3.7 fl.oz)
  • Colby cheese (250g / 8.8oz)
  • Parmesan cheese3 (45g / 1.6oz)
  • Frozen corn kernels (160g / 5.6oz)
  • Frozen shelled edamame beans (155g / 5.5oz)

GENERAL GROCERY

  • Sesame seeds (1 Tbsp)
  • Flour tortillasGF (8)
  • Dried spiralli or penne pastaGF (250g / 8.8oz)
  • Sushi rice (350g / 12.3oz)
  • Sushi ginger (2 Tbsp)
  • Rice wine vinegar4 (1 1/2 Tbsp)
  • Tomato paste (5 Tbsp)
  • Crushed and sieved tomatoes (400g can / 14oz)
  • Tuna in spring water5 (425g can / 15oz)

 

PANTRY STAPLES

  • Eggs (2)
  • Milk (500ml / 16.9 fl.oz)
  • Butter (30g / 1.1oz)
  • Olive oil (2 Tbsp)
  • Cooking oil spray
  • Mayonnaise or aioliGF (3 Tbsp)
  • Wholegrain mustard (1/2 Tbsp)
  • Soy sauceGF (3-4 tsp)
  • Sugar (2 1/2 tsp)
  • Caster sugar (1/2 Tbsp)
  • Plain flourGF (3 Tbsp)
  • Beef or lamb stock cubesGF (2)
  • Ground cumin (2 1/2 tsp)
  • Dried oregano (1 1/2 tsp)
  • Paprika (1 1/2 tsp)
  • Ground coriander (1 tsp)
  • Cinnamon (1/4 tsp)
  • Salt and pepper

1 Boneless, skinless chicken breasts or thighs can be used instead.

2 Use beef mince if you prefer.

3 Parmesan can be replaced with Colby cheese to reduce costs.

4 White vinegar is a suitable option.

5 Cooked prawns, shrimp or shredded chicken are good alternatives.

GF Gluten-free swaps: Use gluten-free tortillas or wraps and gluten-free pasta. Choose gluten-free mayonnaise or aioli and soy sauce. Swap flour for plain gluten-free flour and use gluten-free stock cubes.

 

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