SHOPPING LIST – MENU 137
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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.

 

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