SHOPPING LIST – MENU 117
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SHOPPING LIST – MENU 117

ROAST VEGGIE STEAK SALAD  |  TERIYAKI CHICKEN NOODLES  |  SUPER GREEN SOUP

FRESH PRODUCE

  • Baby spinach (150g / 5.3oz)
  • Salad sprouts (50g / 1.8oz) optional
  • Parsley (2 Tbsp) optional
  • Lemon (1 large)
  • Carrots (4)
  • Broccoli (1)
  • Cauliflower1 (1 small)
  • Red or green cabbage (1/4 small)
  • Potatoes (2 small / 200g / 7oz)
  • Red kumara2 (500g / 1lb 2oz)
  • Spring onions (1 bunch)
  • Brown onion (1)
  • Red onion (1/2 small)
  • Ginger (small piece)
  • Garlic (5 cloves)

 

MEAT / FISH

  • Boneless, skinless chicken thighs3 (600g / 1lb 5oz)
  • Beef rump steaks3 (550g / 1lb 3oz)

 

CHILLED / FROZEN

  • Unsweetened Greek yoghurt (215ml / 7.3 fl.oz)
  • Cheddar cheese (175g / 6.2oz)
  • Feta cheese (100g / 3.5oz) optional
  • Frozen peas (160g / 5.6oz)

GENERAL GROCERY

  • Roasted, salted peanuts (67g / 2.4oz) optional
  • Whole almonds (53g / 1.9oz)
  • Sesame seeds (2 Tbsp)
  • Almond or cashew butter, or tahini (3 Tbsp)
  • Cornmeal flour (120g / 4.2oz)
  • Dried soba noodles4, GF (160g / 5.6oz)
  • Vegetable stockGF (1L / 34 fl.oz)
  • Cannellini beans (400g can / 14oz)
  • Creamed corn (300g can / 10.6oz)

 

PANTRY STAPLES

  • Eggs (2)
  • Olive oil (70ml / 2.4 fl.oz)
  • Rice bran oil (60ml / 2 fl.oz)
  • Peanut oil (2 tsp) (or use rice bran oil)
  • Sesame oil (1 Tbsp)
  • Rice vinegar (2 Tbsp)
  • Soy sauceGF (105ml / 3.6 fl.oz)
  • Honey5 (3 1/2 Tbsp)
  • Baking powderGF (2 tsp)
  • CornflourGF (2 tsp)
  • Garlic powder (3 tsp)
  • Onion powder (2 tsp)
  • Ground paprika (1 1/2 tsp)
  • Dried basil (1 tsp)
  • Ground cumin (1 tsp)
  • Salt and pepper

1 Can be swapped for broccoli.

2 You could use potatoes (i.e. Agria) instead.

3 Chicken tenderloins are a good alternative in both cases.

4 Pre-cooked Singapore noodles can be used instead.

5 Brown sugar can be used in place of honey.

GF Gluten-free swaps: Use gluten-free soba noodles or replace with rice vermicelli noodles. Choose gluten-free stock. Use gluten-free soy sauce, baking powder and cornflour.

 

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