SHOPPING LIST – MENU 28
SATAY TOFU NOODLES | CRUMBED CHICKEN TENDERS | BEEF FLORENTINE FILO PIE
FRESH PRODUCE
- Baby spinach (120g / 4.2oz)
- Fresh coriander (handful) optional
- Sugar snap peas (or snow peas) (100g / 3.5oz)
- Avocado (1)
- Capsicum, any colour (1)
- Telegraph cucumber (1/2)
- Tomatoes (2)
- Carrots (2 large)
- Green beans (250g / 8.8oz)
- Broccoli (1)
- Orange kumara (or red) (600g / 1lb 5oz)
- Brown onions (2)
- Fresh ginger (small piece)
- Garlic (3 cloves)
MEAT / FISH
- Chicken tenderloins1 (500g / 1lb 2oz)
- Prime beef mince2 (500g / 1lb 2oz)
- BaconGF (200g / 8.8oz)
CHILLED / FROZEN
- Plain, unsweetened yoghurt (125ml / 4.2 fl.oz)
- Tofu, firm-style3 (300g / 10.6oz)
- Filo pastry4, GF (300g / 10.6oz)
- Cheddar cheese (200g / 7oz)
- Lite cream cheese (150g / 5.3oz)
- Frozen mixed vegetables (150g / 5.3oz)
- Frozen spinach (500g / 1lb 2oz)
GENERAL GROCERY
- Roasted, salted peanuts (100g / 3.5oz)
- Panko breadcrumbsGF (125g / 4.4oz)
- Crunchy peanut butter (5 Tbsp)
- Pre-cooked flat ribbon noodlesGF (400g / 14oz)
- Canned Italian flavoured crushed tomatoes (400g / 14oz)
- Canned brown lentils (400g / 14oz)
PANTRY STAPLES
- Eggs (2)
- Butter (50g / 1.8oz)
- Peanut oil (3 Tbsp)
- Olive oil (2 tsp)
- Cooking oil spray
- Apple cider vinegar (1/2 Tbsp)
- AioliGF (1/4 cup)
- Soy sauceGF (3 Tbsp)
- Sweet chilli sauceGF (2 Tbsp)
- Dijon mustard (1 1/2 Tbsp)
- Worcestershire sauceGF (1 tsp)
- Beef stock cubeGF (1)
- CornflourGF (3 Tbsp)
- Plain flourGF (2 Tbsp)
- Brown sugar (1 tsp)
- Garlic powder (1 tsp)
- Curry powder (1 tsp)
- Dried oregano (1 tsp)
- Salt and pepper
1 White fish would be a good alternative.
2 Lamb mince works well too.
3 Can be replaced with chicken thighs or tenderloins.
4 I prefer fresh filo pastry (found in the refrigerator section of the supermarket) – it’s much easier to work with.
GF Gluten-free swaps: Ensure bacon is gluten-free. Replace filo pastry with 1 large potato and breadcrumbs with gluten-free panko breadcrumbs. Swap noodles for flat rice noodles. Ensure aioli, soy sauce, sweet chilli sauce, Worcestershire sauce, stock cube, cornflour and plain flour are all gluten-free.
