SHOPPING LIST – MENU 103
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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.

 

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