SHOPPING LIST – MENU 140
PESTO SALMON | CRISPY CHICKEN SALAD | ROASTED CARROT TART
FRESH PRODUCE
- Kale1 (120g / 4.2oz)
- Mediterranean or baby rocket (120g / 4.2oz)
- Fresh coriander (2 handfuls) optional
- Lime2 (1)
- Red capsicum (1)
- Red chilli (1) optional
- Green beans (250g / 8.8oz)
- Broccoli (1 small)
- Carrots (3)
- Potatoes, i.e. Agria (500g / 1lb 2oz)
- Garlic (3 cloves)
- Crushed ginger (1 tsp)
MEAT / FISH
- Boneless, skin-on salmon fillets3 (500g / 1lb 2oz)
- Boneless, skinless chicken thighs (600g / 1lb 5oz)
- Good quality lamb sausagesGF (6-8)
CHILLED / FROZEN
- Unsweetened Greek yoghurt (125ml / 4.2 fl.oz)
- Feta cheese (100g / 3.5oz)
- Parmesan (30g / 1.1oz)
- Frozen puff pastry sheetGF (1 sheet / 150g / 5.3oz)
GENERAL GROCERY
- Roasted, salted cashews (50g / 1.8oz)
- Pine nuts (2 Tbsp)
- White or brown rice flour (40g / 1.4oz)
- Wholegrain 2 minute noodles4, GF (any flavour) (3 packets / 207g / 7.3oz)
- Oyster sauceGF (2 Tbsp)
PANTRY STAPLES
- Egg (1)
- Milk (3 Tbsp)
- Butter (1 1/2 Tbsp)
- Olive oil (95ml / 3.2 fl.oz)
- Peanut oil (83ml / 2.8 fl.oz)
- Sesame oil (1 tsp)
- Soy sauceGF (2 Tbsp)
- Rice vinegar (1 1/2 Tbsp)
- Honey (2 1/2 Tbsp)
- Chinese five spice (1 1/2 tsp)
- Cumin seeds (1/4 tsp)
- Dried thyme (1/4 tsp)
- Salt and pepper
1 Can be swapped for baby kale.
2 You can use a lemon instead.
3 Can be swapped for firm white fish fillets or chicken tenderloins.
4 If you can’t find wholegrain, use regular 2 minute noodles.
GF Gluten-free swaps: Make sure sausages are gluten-free. Use gluten-free pastry and gluten-free instant rice noodles. Choose gluten-free oyster sauce and soy sauce.
