SHOPPING LIST – MENU 86
SHOPPING LIST – MENU 86
SALMON AND BUCKWHEAT SALAD | BALSAMIC PULLED CHICKEN ROLLS | BEEF AND MUSHROOM CANNELLONI
FRESH PRODUCE
- Baby spinach or rocket (120g / 4.2oz)
- Super slaw1 (400g / 14oz)
- Mint leaves (2/3 cup)
- Basil leaves (1/3 cup)
- Lemons (1-2)
- Avocado (1 large)
- Cherry tomatoes (125g / 4.4oz)
- Lebanese cucumber (1)
- Red capsicum (1)
- Carrot (1 large)
- Button mushrooms2 (200g / 7oz)
- Spring onions (3)
- Brown onion (1)
- Garlic (3 cloves)
MEAT / FISH
- Salmon fillets3 (500g / 1lb 2oz)
- Boneless, skinless chicken breasts (600g / 1lb 5oz)
- Prime beef mince (500g / 1lb 2oz)
CHILLED / FROZEN
- Plain, unsweetened yoghurt (315ml / 10.7 fl.oz)
- Light cooking cream4 (250ml / 8.5 fl.oz)
- Fresh lasagne sheetsGF (400g / 14oz)
- Colby cheese (180g / 6.3oz)
- Feta cheese (100g / 3.5oz)
GENERAL GROCERY
- Rolls or burger bunsGF (4-8)
- Roasted, salted cashews (75g / 2.6oz)
- Raw buckwheat5 (220g / 7.8oz)
- Tomato paste (1 1/2 Tbsp)
- Pesto or Italian flavoured tomatoes (400g can / 14oz)
- Pineapple pieces in juice (225g can / 7.9oz)
PANTRY STAPLES
- Olive oil (55ml / 1.9 fl.oz)
- Balsamic vinegar (125ml / 4.2 fl.oz)
- AioliGF (80ml / 2.7 fl.oz)
- Tomato sauce / ketchupGF (60ml / 2 fl.oz)
- Worcestershire sauceGF (1 Tbsp)
- Dijon mustard (2 tsp)
- Honey (1/2 Tbsp)
- Brown sugar (3 Tbsp)
- Beef stock cubesGF (3)
- Chicken stock powderGF (2 tsp)
- Garlic powder (2 1/2 tsp)
- Italian herbs (1 1/2 tsp)
- Salt and pepper
1 I used a mix containing cabbage, beetroot, carrot, broccoli and parsley (with no dressing).
2 Try pumpkin or a 400g / 14oz can brown lentils instead.
3 You can swap for white fish, chicken tenderloins or lamb sausages.
4 Reduced cream is a good alternative.
5 Alternatives: pearl couscous or quinoa.
GF Gluten-free swaps: Use gluten-free wraps or dried lasagne sheets. Choose gluten-free burger buns or wraps. Ensure aioli, tomato sauce, Worcestershire sauce and stock are gluten-free.
