SHOPPING LIST – MENU 74
ITALIAN MEATBALL SOUP | TUNA BAKE | CHINESE PORK STIR FRY
FRESH PRODUCE
- Mesclun lettuce or rocket (100g / 3.5oz)
- Fresh basil leaves (handful) optional
- Lemon (1)
- Avocado (1)
- Green capsicum (1)
- Celery (4 stalks)
- Spring onions (6)
- Shanghai bok choy (250g / 8.8oz)
- Broccoli (1)
- Carrot (1 large)
- Brown onion (1)
- Fresh ginger (small piece)
- Garlic (4 cloves)
MEAT / FISH
- Pork sirloin or leg steaks1 (600g / 1lb 5oz)
- Prime beef mince (400g / 14oz)
CHILLED / FROZEN
- Tasty cheddar cheese (50g / 1.8oz)
- Parmesan cheese (68g / 2.4oz)
- Cherry bocconcini or mozzarella (80g / 2.8oz) optional
- Semi-dried or sundried tomatoes (75g / 2.6oz)
GENERAL GROCERY
- Fresh breadGF (i.e. ciabatta) (1 loaf) optional
- Roasted, salted cashews (45g / 1.6oz) optional
- Pinenuts (2 Tbsp)
- Panko breadcrumbsGF (33g / 1.2oz)
- Brown rice flour2 (60g / 2.1oz)
- Short dried pastaGF (i.e. orzo, macaroni, spirals) (250g / 8.8oz)
- Microwave pouches brown or white rice (2 x 250g / 2 x 8.8oz)
- Oyster sauceGF (3 Tbsp)
- Fish sauceGF (1/2 Tbsp)
- Beef stockGF (500ml / 17 fl.oz)
- Pesto flavoured tomatoes3 (2 x 400g cans / 2 x 14oz)
- Crushed and sieved tomatoes (400g can / 14oz)
- Asparagus spears4 (340g can / 12oz)
- Tuna in spring water4 (185g can / 6.5oz)
PANTRY STAPLES
- Milk (560ml / 19 fl.oz)
- Eggs (4)
- Butter5 (60g / 2.1oz)
- Olive oil (2 1/2 Tbsp)
- Peanut oil (1 1/2 Tbsp)
- Tomato relishGF (4 Tbsp)
- Soy sauceGF (2 Tbsp)
- Dijon mustard (2 tsp)
- Plain flourGF (50g / 1.8oz)
- CornflourGF (1 Tbsp)
- Baking powderGF (1 tsp)
- Brown sugar (3 1/2 Tbsp)
- Sugar (1/2 tsp)
- Garlic powder (2 tsp)
- Dried oregano (3 tsp)
- Dried basil (1 1/2 tsp)
- Chinese five spice (1/2 tsp)
- Salt and pepper
1 You could use boneless, skinless chicken thighs or tenderloins.
2 Can be replaced with plain flour.
3 Use Italian flavoured tomatoes if you can’t find pesto flavoured.
4 See tuna bake recipe notes for different flavour options.
5 Can be replaced with 60ml / 2 fl.oz olive oil.
GF Gluten-free swaps: Use a gluten-free loaf and breadcrumbs. Choose gluten-free pasta, oyster sauce, fish sauce, stock, relish, and soy sauce. Use gluten-free plain flour, cornflour and baking powder.
