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.
