SHOPPING LIST – MENU 83
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SHOPPING LIST – MENU 83

GREEK LAMB TART  |  HONEY SOY CHICKEN STIR FRY  |  FALAFEL BOWLS

FRESH PRODUCE

  • Baby spinach/kale (120g / 4.2oz)
  • Lemon (1)
  • Cherry tomatoes (200g / 7oz)
  • Lebanese cucumber (1)
  • Red capsicum (1)
  • Carrots (2)
  • Courgette (1)
  • Broccoli (1)
  • Orange kumara (long and thin) (500g / 1lb 2oz)
  • Spring onions (2) optional
  • Brown onions (2)
  • Garlic (4 cloves)

 

MEAT / FISH

  • Chicken tenderloins or boneless, skinless chicken thighs (600g / 1lb 5oz)
  • Lamb mince (400g / 14oz)

 

CHILLED / FROZEN

  • Plain, unsweetened yoghurt (205ml / 6.9 fl.oz)
  • Feta cheese (200g / 7oz)
  • Frozen puff pastry1, GF (1 rolled sheet / 350g / 12.3oz)
  • Frozen shelled edamame beans (175g / 6.2oz)

GENERAL GROCERY

  • Microwave pouches brown rice or brown rice and quinoa2 (2 x 250g / 2 x 8.8oz)
  • Pizza sauceGF (130g / 4.6oz)
  • Brown lentils in spring water (400g can / 14oz)
  • Chickpeas in spring water (400g can / 14oz)
  • Diced beetroot3 (225g can / 7.9oz)

 

PANTRY STAPLES

  • Egg (1)
  • Olive oil (75ml / 2.5 fl.oz)
  • Peanut oil (1 Tbsp)
  • Sesame oil (1 Tbsp)
  • Balsamic vinegar (1 1/2 Tbsp)
  • AioliGF (2 Tbsp)
  • Soy sauceGF (60ml / 2 fl.oz)
  • Honey (4 1/2 Tbsp)
  • CornflourGF (2 tsp)
  • Sesame seeds (1 Tbsp)
  • Baking powderGF (1/2 tsp)
  • Chicken stock powderGF (1 tsp) 
  • Lamb/beef stock cubeGF (1)
  • Cumin seeds (1 1/2 Tbsp)
  • Dried mint (2 tsp)
  • Ground cumin (1 1/2 tsp)
  • Dried oregano (1 tsp)
  • Ground coriander (1 tsp)
  • Cinnamon (1/4 tsp)
  • Salt and pepper

1 You could use 2 x 150g / 5.3oz sheets instead.

2 Use 350g / 12.3oz pre-cooked Singapore noodles if you prefer.

3 If you don’t like beetroot, replace with 1 avocado.

GF Gluten-free swaps: Use gluten-free pastry or swap for 4-6 gluten-free tortillas. Make sure pizza sauce is gluten-free. Use gluten-free aioli, soy sauce, cornflour, baking powder, stock powder and cube.

 

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