SHOPPING LIST – MENU 74
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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.

 

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