SHOPPING LIST – MENU 147
CAFÉ-STYLE MANGO SALMON SALAD | FETA CRUSTED ROAST LAMB | CHICKEN AND BACON FETTUCCINE
FRESH PRODUCE
- Bagged Asian-style slaw (dressing not needed) (200g / 7oz)
- Baby spinach (100g / 3.5oz)
- Mesclun lettuce or salad greens (80g / 2.8oz)
- Alfalfa sprouts (50g / 1.8oz) optional
- Fresh coriander (2 large handfuls)
- Lemon (1)
- Red capsicum (1)
- Green beans (250g / 8.8oz)
- Broccolini or broccoli (250g / 8.8oz / 1 head)
- Button or Swiss brown mushrooms (250g / 8.8oz)
- Potatoes, i.e. Agria (800g / 1lb 12oz)
- Brown onion (1)
- Garlic (6 cloves)
MEAT / FISH
- Fresh boneless salmon fillets1 (400g / 14oz)
- Butterflied boneless lamb leg2 (600g / 1lb 5oz)
- Boneless smoked chicken breast3 (300g / 10.6oz)
- Streaky bacon (150g / 5.3oz)
CHILLED / FROZEN
- Feta cheese (100g / 3.5oz)
- Parmesan cheese (68g / 2.4oz)
- Basil pesto (5 Tbsp / around 80g / 2.8oz)
GENERAL GROCERY
- Sunflower seeds (35g / 1.2oz)
- Sesame seeds (1 Tbsp)
- Balsamic glaze (3-4 tsp) optional
- Dried fettuccineGF (250g / 8.8oz)
- Microwave pouch brown rice (250g / 8.8oz)
- Crispy noodles, any flavourGF (70g / 2.5oz)
- Panko breadcrumbsGF (25g / 0.9oz)
- Mango slices in syrup4 (425g can / 15oz)
PANTRY STAPLES
- Milk (250ml / 8.5 fl.oz)
- Butter (90g / 3.2oz)
- Olive oil (110ml / 3.7 fl.oz)
- Apple cider vinegar (1 1/2 Tbsp)
- AioliGF (3 Tbsp)
- Dijon mustard (1 Tbsp)
- Honey (1 Tbsp)
- Soy sauceGF (1 Tbsp)
- Plain flourGF (50g / 1.8oz)
- Chicken stock cubeGF (1)
- Dried oregano (1 tsp)
- Curry powder (1/2 tsp)
- Salt and pepper
1 Can swap for 200g / 7oz hot smoked salmon or tinned salmon. Chicken breasts or shredded cooked chicken also work well.
2 Don’t like lamb? Swap for boneless, skinless chicken thighs.
3 Alternatives: chicken breasts, boneless thighs, or pre-cooked roast chicken. Can omit chicken and increase bacon to 250g / 8.8oz.
4 Tinned peaches are the best alternative, or mango puree.
GF Gluten-free swaps: Use gluten-free fettuccine. Swap noodles for 1/2 cup (75g) roasted, salted cashews. Choose gluten-free panko breadcrumbs, aioli and soy sauce. Use plain gluten-free flour and gluten-free stock cubes.
