SHOPPING LIST – MENU 97
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.
