SHOPPING LIST – MENU 46
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SHOPPING LIST – MENU 46

DUKKAH CRUSTED CHICKEN  |  CHEESY MINCE PASTA BAKE  |  PRAWN POKE BOWLS

FRESH PRODUCE

  • Salad leaves (60g / 2.1oz)
  • Radishes (4)
  • Mango (1)
  • Avocado (1)
  • Cherry tomatoes (180g / 6.3oz)
  • Tomatoes (2 large)
  • Telegraph cucumber (1)
  • Red capsicum (1)
  • Green cabbage1 (1/4)
  • Zucchinis (3)
  • Carrots (2)
  • Orange or red kumara (600g / 1lb 5oz)
  • Red onion (1 small)
  • Brown onion (1)
  • Fresh ginger (small piece)
  • Garlic (4 cloves)

 

MEAT / FISH

  • Chicken tenderloins (600g / 1lb 5oz)
  • Prime beef mince2 (400g / 14oz)
  • Frozen prawn cutlets3 (heads removed) (500g / 1lb 2oz)

 

CHILLED / FROZEN

  • Cheddar cheese (50g / 1.8oz)
  • Feta cheese (150g / 5.3oz)
  • Frozen edamame beans (150g / 5.3oz)

GENERAL GROCERY

  • Penne pastaGF (300g / 10.6oz)
  • Microwave pouches brown rice with chia seeds4 (2 x 250g pouches / 2 x 8.8oz) 
  • Sundried tomatoes (50g / 1.8oz)
  • Crushed or diced tomatoes (flavoured is good) (2 x 400g cans / 2 x 14oz)
  • HazelnutsGF (60g / 2.1oz)
  • Sesame seedsGF (45g / 1.6oz)
  • Cumin seeds (2 Tbsp)
  • Coriander seeds (1 1/2 Tbsp)
  • Dried seaweed optional

 

PANTRY STAPLES

  • Milk (250ml)
  • Olive oil (95ml / 3.2 fl.oz)
  • Sesame oil (1 1/2 Tbsp)
  • AioliGF (1/4 cup) optional
  • Apple cider vinegar (2 1/2 Tbsp)
  • Balsamic vinegar (2 Tbsp)
  • White vinegar (2 tsp)
  • Soy sauceGF (3 1/2 Tbsp)
  • Tomato paste (2 Tbsp)
  • Dijon mustard (1 tsp)
  • Honey (4 tsp)
  • Brown sugar (4 tsp)
  • Beef stock cubeGF (1)
  • Dried oregano (1 3/4 tsp)
  • Salt and pepper

1 Crunchy lettuce can be used instead of cabbage.

2 Lamb mince is a nice alternative.

3 Other options are: fresh salmon, fresh tuna, boneless chicken thighs or rump steak.

4 If you can’t find rice with chia seeds, choose your favourite.

GF Gluten-free swaps: Choose gluten-free pasta. Ensure hazelnuts and sesame seeds don’t contain traces of gluten. Use gluten-free aioli and soy sauce.

 

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