SHOPPING LIST – MENU 49
JUICY PORK STEAKS WITH SAUTEED POTATOES | CHICKEN AND BACON PANCAKE STACKS | CRISPY TOFU SALADS
FRESH PRODUCE
- Baby spinach (120g / 4.2oz)
- Fresh coriander (large handful) optional
- Lemon1 (1 small)
- Tomatoes (2 large)
- Red capsicum (1)
- Green beans (250g / 8.8oz)
- Broccoli (1)
- Carrot (1 large)
- Small red cabbage (1/2)
- Potatoes (850g / 1lb 14oz)
- Red onion (1)
- Brown onions (2)
- Garlic (2 cloves)
MEAT / FISH
- Chicken tenderloins2 (400g / 14oz)
- Pork leg steaks3 (600g / 1lb 5oz)
- BaconGF, any type (250g / 8.8oz)
CHILLED / FROZEN
- Firm tofu4 (450g / 1lb)
- Ricotta cheese (200g / 7oz)
- Cheddar cheese (125g / 4.4oz)
- Feta cheese (75g / 2.6oz)
GENERAL GROCERY
- Lite coconut milk (400ml can / 14 fl.oz)
- Creamed corn (400g can / 14oz)
- Brown rice (150g / 5.3oz)
- Brown rice flour5 (60g / 2.1oz)
- Almond butter6 (1/4 cup)
- Roasted almonds (1/4 cup)
PANTRY STAPLES
- Eggs (2)
- Butter (3 Tbsp)
- Olive oil (3 Tbsp)
- Apple cider vinegar (1 1/2 Tbsp)
- Tomato sauce / ketchupGF (3 1/2 Tbsp)
- Soy sauceGF (4 Tbsp)
- Worcestershire sauceGF (1 Tbsp)
- Honey (1 Tbsp)
- Brown sugar (50g / 1.8oz)
- Plain flourGF (95g / 3.4oz)
- CornflourGF (1 Tbsp)
- Baking powderGF (1 tsp)
- Baking soda (1/2 tsp)
- Chicken stock powderGF (1 1/2 tsp)
- Vegetable stock powderGF (2 tsp)
- Dried rosemary (1 tsp)
- Salt and pepper
1 Or 1 1/2 Tbsp pre-squeezed lemon juice.
2 & 3 Boneless skinless chicken thighs are a good alternative.
4 Unfortunately usually only available in 300g (10.6oz) blocks. Buy two blocks for a more substantial meal, or one for a light meal. If you don’t like tofu, replace with boneless, skinless chicken thighs.
5 Can be replaced with wholemeal flour or plain flour.
6 Peanut butter is a good alternative.
GF Gluten-free swaps: Ensure bacon is gluten-free. Use gluten-free tomato sauce, soy sauce, Worcestershire sauce, flour, cornflour, baking powder and stock powders.
