SHOPPING LIST – MENU 28
September 27, 2018
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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.

 

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