SHOPPING LIST – MENU 144
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SHOPPING LIST – MENU 144

HONEY SOY FISH  |  MEDITERRANEAN LAMB SALAD |  SAUSAGE RAGU

FRESH PRODUCE

  • Baby kale and/or spinach (120g / 4.2oz)
  • Fresh mint (1 handful)
  • Lemon (1)
  • Green beans (250g / 8.8oz)
  • Broccoli (1 head)
  • Cauliflower (1/2 / 500g / 1lb 2oz)
  • Carrot (1 large)
  • Potatoes (500g / 1lb 2oz)
  • Brown onion (1)
  • Garlic (4 cloves)
  • Fresh ginger (small piece)

 

MEAT / FISH

  • Firm white fish fillets1 (500g / 1lb 2oz)
  • Lamb2 (i.e. mini lamb roasts or lamb leg steaks) (500g / 1lb 2oz)
  • Good quality pork sausagesGF (6 / 500g / 1lb 2oz)

 

CHILLED / FROZEN

  • Unsweetened Greek yoghurt (200g / 7oz)
  • Feta cheese (100g / 3.5oz)
  • Parmesan cheese (30g / 1.1oz)
  • Frozen shelled edamame beans (155g / 5.5oz)

GENERAL GROCERY

  • Pine nuts (2 Tbsp)
  • Sesame seeds (1 Tbsp)
  • Dried soba noodles3, GF (160g / 5.6oz)
  • Bulghur wheat4, GF (150g / 5.3oz)
  • MirinGF (1 Tbsp)
  • Rice vinegar (1 Tbsp)
  • Chilli oil (1 tsp) optional
  • Sundried tomatoes (50g / 1.8oz)
  • Tomato paste (1 Tbsp)
  • Pesto flavoured tomatoes5 (400g can / 14oz)
  • Baby corn (425g can / 15oz)
  • Four bean mix (400g can / 14oz)

 

PANTRY STAPLES

  • Butter (1 1/2 Tbsp)
  • Olive oil (2 Tbsp)
  • Peanut oil (1 Tbsp)
  • Sesame oil (1/2 Tbsp)
  • Balsamic vinegar (1/2 Tbsp)
  • Soy sauceGF (60ml / 2 fl.oz)
  • Honey (3 1/2 Tbsp)
  • Brown sugar (1 tsp)
  • CornflourGF (3 1/2 Tbsp)
  • Chicken stock powderGF (1 tsp)
  • Chinese five spice (1/2 tsp)
  • Dried thyme (1 tsp)
  • Salt and pepper

1 I used lemon fish. Salmon is a good alternative. Not keen on fish? Use boneless, skinless chicken thighs instead.

2 Alternatives: salmon fillets or boneless, skinless chicken thighs.

3 Can be swapped for dried egg noodles or rice noodles.

4 Can be swapped for couscous.

5 If not available, use crushed and sieved tomatoes instead.

GF Gluten-free swaps: Use gluten-free sausages. If you can’t find gluten-free soba noodles, use rice noodles or gluten-free spaghetti. Swap bulghur for 2 x 250g/8.8oz microwave pouches brown rice and quinoa. Make sure mirin is gluten-free. Use gluten-free soy sauce and cornflour. Omit stock powder.

 

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