SHOPPING LIST – MENU 103
SATAY KUMARA SALAD | PEARL COUSCOUS RISOTTO | SMOKED CHICKEN QUICHE
FRESH PRODUCE
- Baby spinach (120g / 4.2oz)
- Mediterranean or baby rocket (120g / 4.2oz)
- Fresh coriander (2 large handfuls) optional
- Lemon (1 large)
- Avocado (1)
- Telegraph cucumber (1)
- Red capsicum (1)
- Green beans (250g / 8.8oz)
- Broccoli (1)
- Portobello or Swiss brown mushrooms (250g / 8.8oz)
- Red kumara (2 large / 500g / 1lb 2oz)
- Brown onion (1)
- Shallot (1)
- Ginger (very small piece)
- Garlic (5 cloves)
MEAT / FISH
- Beef sirloin steaks1 (550g / 1lb 3oz)
- Smoked chicken breast2 (250g / 8.8oz)
CHILLED / FROZEN
- Parmesan cheese (45g / 1.6oz)
- Brie cheese3 (125g / 4.4oz)
- Frozen puff pastryGF (1 sheet / 150g / 5.3oz)
- Frozen peas (80g / 2.8oz)
GENERAL GROCERY
- Sesame seeds (1 1/2 Tbsp)
- Pine nuts (1 Tbsp)
- Eggs (5)
- Jellied cranberry sauce (3 Tbsp)
- Lite coconut milk (165ml can / 5.6 fl.oz)
- Pearl couscousGF (200g / 7oz)
- Chickpeas (400g can / 14oz)
- White wine4 (60ml / 2 fl.oz)
PANTRY STAPLES
- Milk (125ml / 4.2 fl.oz)
- Butter (2 Tbsp)
- Cooking oil spray (small quantity)
- Olive oil (55ml / 1.9 fl.oz)
- Peanut butter5 (3 Tbsp)
- Soy sauceGF (1 Tbsp)
- Wholegrain mustard (2 1/2 tsp)
- Sugar (1 1/2 tsp)
- Chicken stock powderGF (4 tsp)
- Curry powder (1 1/2 tsp)
- Dried thyme (1 1/2 tsp)
- Turmeric (1/4 tsp)
- Salt and pepper
1 Beef rump steak works well too.
2 You can use shredded or diced cooked chicken instead.
3 Camembert is a good alternative to brie.
4 If you don’t want to use wine, it can be replaced with water.
5 Almond or cashew butter are good options.
GF Gluten-free swaps: Use gluten-free pastry. Replace couscous with a small gluten-free pasta (i.e. macaroni or orzo). Use gluten-free soy sauce or tamari and choose gluten-free chicken stock powder.
