SHOPPING LIST – MENU 142
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SHOPPING LIST – MENU 142

LOADED SMASHED POTATOES  |  LIME AND GINGER CHICKEN STIR FRY |  MINI FISH PIES

FRESH PRODUCE

  • Baby or Mediterranean rocket (120g / 4.2oz)
  • Lemons (2 small or 1 large)
  • Limes (2)
  • Small-medium tomatoes (2) or cherry tomatoes (200g / 7oz)
  • Spring onions (1 bunch)
  • Shanghai bok choy (250g / 8.8oz)
  • Button mushrooms1 (250g / 8.8oz)
  • Red onion (1)
  • Fresh ginger (small piece)
  • Garlic (2 cloves)
  • Small roasting potatoes, i.e. Agria (800g / 1lb 12oz)

 

MEAT / FISH

  • Boneless, skinless chicken thighs (600g / 1lb 5oz)
  • Beef rump or sirloin steak2 (500g / 1lb 2oz)
  • Shelled raw prawns3 (200g / 7oz)
  • Hot smoked salmon3 (try cracked pepper flavour) (150g / 5.3oz)

 

CHILLED / FROZEN

  • Plain, unsweetened yoghurt (125ml / 4.2 fl.oz)
  • Lite cream cheese (200g / 7oz)
  • Feta cheese (100g / 3.5oz)
  • Parmesan cheese (52g / 1.8oz)
  • Frozen baby peas (80g / 2.8oz)
  • Frozen shelled edamame beans (80g / 2.8oz)

GENERAL GROCERY

  • Soft white toast breadGF (I used high fibre white) (10 slices)
  • Tamari almonds (53g / 1.9oz)
  • Sesame seeds (2 tsp)
  • Microwave packets brown, red and wild rice (or just use brown rice) (2 x 250g / 2 x 8.8oz)
  • Oyster sauceGF (2 Tbsp)

 

PANTRY STAPLES

  • Milk (80 ml / 2.7 fl.oz)
  • Eggs4 (3)
  • Butter (1 Tbsp)
  • Olive oil (70ml / 2.4 fl.oz)
  • Peanut oil (4 tsp)
  • Cooking oil spray (small quantity)
  • White vinegar (80ml / 2.7 fl.oz)
  • Soy sauceGF (2 Tbsp)
  • AioliGF (60ml / 2 fl.oz)
  • Wholegrain mustard (1 Tbsp)
  • Honey (2 Tbsp)
  • Caster sugar (4 tsp)
  • Chicken stock powderGF (1 tsp)
  • Salt and pepper

1 Can use broccoli or green beans instead.

2 You could used crumbed chicken schnitzel instead of steak.

3 If you don’t like seafood, swap the prawns for smoked chicken and the salmon for bacon or thick cut ham.

4 Can be omitted.

GF Gluten-free swaps: Use soft gluten-free bread or wraps. Choose gluten-free oyster sauce, soy sauce, aioli and stock powder.

 

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