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.
