SHOPPING LIST – MENU 131
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SHOPPING LIST – MENU 131

COCONUT FISH  |  CHICKEN SHAWARMA  |  MEDITERRANEAN LAMB BOWLS

FRESH PRODUCE

  • Baby spinach or kale (120g / 4.2oz)
  • Fresh coriander1 (2 handfuls)
  • Fresh mint leaves (2 handfuls)
  • Lemon or lime juice, bottled or fresh (4 Tbsp)
  • Cherry tomatoes (250g / 8.8oz)
  • Tomatoes (2)
  • Telegraph cucumber (1 small)
  • Green beans (250g / 8.8oz)
  • Broccoli (1 small)
  • Carrot (1)
  • Spring onions (1/2 bunch)
  • Red onion (1 small)
  • Garlic (3 cloves)

 

MEAT / FISH

  • Firm-ish white fish fillets2 (500g / 1lb 2oz)
  • Boneless, skinless chicken thighs (600g / 1lb 5oz)
  • Good quality lamb sausages3, GF (550g / 1lb 3oz)

 

CHILLED / FROZEN

  • Unsweetened Greek yoghurt (325ml / 11 fl.oz)
  • Hummus (150g / 5.3oz) optional
  • Feta cheese (100g / 3.5oz)

GENERAL GROCERY

  • Raw pistachios4 (30g / 1.1oz)
  • Pumpkin seeds (2 Tbsp)
  • Black sesame seeds (1 Tbsp)
  • Coriander seeds (1 Tbsp)
  • Cumin seeds (1 Tbsp)
  • Coconut flakes (20g / 0.7oz)
  • Microwave packets brown rice (2 x 250g / 2 x 8.8oz)
  • Pearl couscousGF (150g / 5.3oz)
  • Lebanese breads, white or wholemeal5, GF (4)
  • Lite coconut cream (270ml / 9.1 fl.oz)
  • Pizza pasteGF (2 Tbsp)
  • Fish sauceGF (1 Tbsp)

 

PANTRY STAPLES

  • Olive oil (63ml / 2.1 fl.oz)
  • Soy sauceGF (1 1/2 Tbsp)
  • Barbecue or sweet chilli sauce (2-3 Tbsp) optional
  • Brown sugar (1 1/2 Tbsp)
  • CornflourGF (1 1/2 Tbsp)
  • Chicken stock powderGF (2 tsp)
  • Ground cumin (2 1/2 tsp)
  • Garlic powder (1 tsp)
  • Ground coriander (1 tsp)
  • Ground paprika (1 tsp)
  • Turmeric (1/2 tsp)
  • Salt and pepper

1 Can be replaced with basil or 1 handful fresh parsley.

2 Chicken tenderloins are a good alternative.

3 Try lamb steaks, beef sausages or beef rump/sirloin steak instead.

4 Can be swapped for almonds or hazelnuts.

5 Large wraps are a good alternative to Lebanese bread.

GF Gluten-free swaps: Ensure sausages are gluten-free. Swap couscous for rice or quinoa. Use gluten-free wraps. Choose gluten-free pizza paste, fish sauce, soy sauce, cornflour and stock powder.

 

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