SHOPPING LIST – MENU 104
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SHOPPING LIST – MENU 104

OVEN BAKED FISH AND CHIPS  |  CHICKEN TIKKA MASALA  |  ITALIAN SUB SALAD

FRESH PRODUCE

  • Baby spinach (120g / 4.2oz)
  • Salad greens (120g / 4.2oz)
  • Fresh coriander (3 large handfuls) optional
  • Fresh basil (2 handfuls) optional
  • Lemons (2)
  • Telegraph cucumber (1)
  • Red capsicum (1 large)
  • Broccoli (1 small)
  • Potatoes, i.e. Agria (750g / 1lb 10oz)
  • Spring onions (1 bunch)
  • Shallot (1)
  • Red onion (1 small)
  • Brown onion (1)
  • Fresh or jarred crushed ginger (2 Tbsp)
  • Garlic (7 cloves)

 

MEAT / FISH

  • White fish fillets1, i.e. tarakihi (500g / 1lb 2oz)
  • Boneless, skinless chicken thighs (600g / 1lb 5oz)
  • Salami or a mixture of salami and chorizo2, GF (150g / 5.3oz)

 

CHILLED / FROZEN

  • Cream (125ml / 4.2 fl.oz)
  • Plain, unsweetened yoghurt (170ml / 5.7 fl.oz)
  • Bocconcini3 (125g / 4.4oz)
  • Feta cheese (100g / 3.5oz)
  • Sundried or semi-dried tomatoes (100g / 3.5oz)
  • Frozen peas (80g / 2.8oz)

GENERAL GROCERY

  • Pumpkin seeds (2 Tbsp)
  • Panko breadcrumbsGF (200g / 7oz)
  • Basmati rice (165g / 5.8oz)
  • Mini gherkins4 (12)
  • Olives (70g / 2.5oz) optional
  • Tomato passata (550g / 1lb 3oz)

 

PANTRY STAPLES

  • Egg white (1)
  • Bread, any typeGF (3 slices)
  • Butter (2 Tbsp)
  • Milk (180ml / 6.1 fl.oz)
  • Olive oil (100ml / 3.5oz)
  • Rice bran oil (2 Tbsp)
  • Cooking oil spray (small quantity)
  • White vinegar (1 tsp)
  • AioliGF (2 Tbsp)
  • Dijon mustard (1 1/2 tsp)
  • Sugar (5 tsp)
  • Plain flourGF (100g / 3.5oz)
  • Garam masala (4 tsp)
  • Paprika (4 tsp)
  • Ground cumin (2 1/2 tsp)
  • Garlic powder (2 1/4 tsp)
  • Ground coriander (2 tsp)
  • Turmeric (1 1/2 tsp)
  • Italian herbs (1/2 tsp)
  • Salt and pepper

1 Can be swapped for chicken tenderloins.

2 You can use roast chicken, thinly sliced beef or tinned tuna instead.

3 Can be swapped for the same amount of feta cheese.

4 If you don’t like gherkins, they can be left out.

GF Gluten-free swaps: Make sure salami is gluten-free. Use gluten-free panko breadcrumbs and bread. Choose gluten-free aioli and gluten-free plain flour.

 

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