SHOPPING LIST – MENU 97
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SHOPPING LIST – MENU 97

CHINESE CHICKEN STIR FRY  |  BAGEL VEGGIE STACKS  |  SPAGHETTI BOLOGNESE

FRESH PRODUCE

  • Mediterranean or baby rocket (120g / 4.2oz)
  • Shanghai bok choy (250g / 8.8oz)
  • Red capsicum (1)
  • Zucchini (2)
  • Carrot (1)
  • Portobello mushrooms1 (250g / 8.8oz)
  • Red onion (1 small)
  • Brown onions (2)
  • Garlic (6 cloves)

 

MEAT / FISH

  • Chicken tenderloins2 (600g / 1lb 5oz)
  • Beef mince (or half beef and half pork mince) (550g / 1lb 3oz)

 

CHILLED / FROZEN

  • Basil pestoGF (100g / 3.5oz)
  • Haloumi (200g / 7oz)
  • Parmesan cheese (45g / 1.6oz)
  • Frozen chuckwagon corn mix (125g / 4.4oz)

GENERAL GROCERY

  • BagelsGF (2-4 whole bagels)
  • Sesame seeds (1 Tbsp) optional
  • Brown rice (250g / 8.8oz)
  • Dried spaghetti3, GF (300g / 10.6oz)
  • Chinese cooking wine4, GF (2 Tbsp)
  • Hoisin sauce5, GF (2 Tbsp)
  • Worcestershire sauceGF (1/2 Tbsp)
  • Tomato passata (I used Italian herbs flavour) (700g / 1lb 9oz)
  • Tomato paste (1 Tbsp)

 

PANTRY STAPLES

  • Butter (1 Tbsp)
  • Olive oil (2 1/2 Tbsp)
  • Peanut oil (1 Tbsp)
  • Sesame oil (1 tsp)
  • Soy sauceGF (3 Tbsp)
  • Brown sugar (2 tsp)
  • CornflourGF (3 Tbsp)
  • Chicken stock powderGF (2 tsp)
  • Beef stock cubesGF (2)
  • Dried oregano (1 tsp)
  • Salt and pepper

1 You can swap the mushrooms for capsicum or fresh tomatoes.

2 Boneless, skinless chicken thighs or breasts can be used instead.

3 For a healthier option, try pulse spaghetti or wholemeal spaghetti.

4 Can be replaced with mirin or sherry.

5 You can use oyster sauce instead (reduce to 1 1/2 Tbsp).

GF Gluten-free swaps: Make sure pesto is gluten-free. Swap bagels for gluten-free burger buns or muffin splits. Use gluten-free spaghetti and cooking wine. Use gluten-free oyster sauce instead of hoisin sauce. Use gluten-free Worcestershire sauce, soy sauce, cornflour, stock powder and stock cubes.

 

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