SHOPPING LIST – MENU 137
CHICKEN AND PUMPKIN SALAD | CRISPY TOFU BURGERS | BUTTERFLIED LAMB SALAD
FRESH PRODUCE
- Salad greens (100g / 3.5oz)
- Fresh coriander (2 large handfuls)
- Fresh mint (1 handful) optional
- Lemon (1)
- Wombok1 (1/2 small)
- Red capsicum (1)
- Broccoli (1)
- Green beans (250g / 8.8oz)
- Carrot (1)
- Pumpkin (500g / 1lb 2oz)
- Orange or red kumara
(300g / 10.6oz) - Red onion (1)
- Garlic (3 cloves)
- Ginger (small piece)
MEAT / FISH
- Chicken tenderloins (600g / 1lb 5oz)
- Butterflied (boneless) lamb leg2 (600g / 1lb 5oz)
CHILLED / FROZEN
- Firm tofu3 (300g block / 10.6oz)
- Feta cheese (100g / 3.5oz)
- Swiss cheese (or any other cheese) (8 slices / 80g / 2.8oz)
- Frozen shelled edamame beans (155g / 5.5oz)
GENERAL GROCERY
- Wholemeal buns or rollsGF (4)
- Whole almonds (93g / 3.3oz)
- Whole cashews4 (38g / 1.3oz)
- Sunflower seeds (35g / 1.2oz)
- Black sesame seeds (2 tsp)
- PretzelsGF (55g / 1.9oz)
- Panko breadcrumbsGF (100g / 3.5oz)
- Pearl barleyGF (150g / 5.3oz)
- Mint jelly or mint sauceGF (60ml / 2 fl.oz) optional
PANTRY STAPLES
- Egg (1)
- Cooking oil spray (small quantity)
- Olive oil (113ml / 3.8 fl.oz)
- Sesame oil (1 tsp)
- Apple cider vinegar (3 1/2 Tbsp)
- Japanese mayonnaise or aioliGF (90ml / 3 fl.oz)
- Tomato sauce / ketchupGF (60ml / 2 fl.oz)
- Worcestershire sauceGF (1 1/2 Tbsp)
- Soy sauceGF (1 Tbsp)
- Wholegrain mustard (2 Tbsp)
- Maple syrup (2 Tbsp)
- Brown sugar (4 tsp)
- Plain flourGF (3 Tbsp)
- Chicken stock powderGF (2 tsp)
- Dried oregano (2 tsp)
- Salt and pepper
1 Can be swapped for 1/2 small green cabbage.
2 You can use lamb leg steaks instead.
3 Vegetarian alternative: haloumi. Meat option: 2 chicken breasts.
4 Can replace with almonds.
GF Gluten-free swaps: Use gluten-free buns. Choose gluten-free pretzels or crackers. Replace pearl barley with brown rice. Make sure mint sauce, mayonnaise/aioli, tomato sauce and Worcestershire sauce are gluten-free. Use gluten-free soy sauce, plain gluten-free flour (or rice flour) and make sure stock powder is gluten-free.
