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.
