SHOPPING LIST – MENU 102
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.
