SHOPPING LIST – MENU 140
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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.

 

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