SHOPPING LIST – MENU 134
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SHOPPING LIST – MENU 134

TAMARIND CHICKEN  |  BEEF AND LENTIL SALAD  |  ROASTED BEETROOT PASTA

FRESH PRODUCE

  • Baby spinach (120g / 4.2oz)
  • Mediterranean or baby rocket (100g / 3.5oz)
  • Fresh basil or mini leaf basil (2-3 handfuls)
  • Fresh coriander (2 handfuls) optional
  • Fresh dill1 (3 sprigs)
  • Lemon (1 large)
  • Cherry tomatoes (250g / 8.8oz)
  • Snow peas2 (150g / 5.3oz)
  • Eggplant (1 large)
  • Fresh beetroot3 (700g / 1lb 9oz)
  • Red onion (1 small)
  • Garlic (8 cloves)
  • Ginger (small piece)

 

MEAT / FISH

  • Boneless, skinless chicken thighs (600g / 1lb 5oz)
  • Prime beef mince (400g / 14oz)

 

CHILLED / FROZEN

  • Feta cheese (200g / 7oz)
  • Haloumi4 (200g / 7oz)

GENERAL GROCERY

  • Bread, any typeGF (2 slices)
  • Roasted, salted peanuts (70g / 2.5oz)
  • Sliced almonds (3 Tbsp)
  • Dried spaghettiGF (300g / 10.6oz)
  • Long grain white rice (270g / 9.5oz)
  • Tamarind puree5 (2 Tbsp)
  • Tomato paste (1 Tbsp)
  • Star anise (2)
  • Brown lentils (400g can / 14oz)

 

PANTRY STAPLES

  • Olive oil (90ml / 3 fl.oz)
  • Rice bran oil (1 Tbsp)
  • Balsamic vinegar (2 Tbsp)
  • Rice vinegar (1 Tbsp)
  • Soy sauceGF (3 Tbsp)
  • Dijon mustard (1 tsp)
  • Brown sugar (60g / 2.1oz)
  • Beef stock cubeGF (1)
  • Cumin seeds (2 tsp)
  • Ground paprika (1 tsp)
  • Salt and pepper

1 Can be replaced with a large handful fresh basil.

2 Alternatives: sugar snap peas or green beans.

3 If you strongly dislike, use orange kumara or pumpkin instead.

4 Can be swapped for 100g / 3.5oz feta or cheddar cheese.

5 Usually near the curry pastes (supermarket or Asian grocery store).

GF Gluten-free swaps: Use gluten-free bread and gluten-free dried spaghetti. Choose gluten-free soy sauce and stock cube.

 

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