If you want to follow the Operation Transformation leaders' meal plan, print off this shopping list for your next trip to the supermarket. You can find some tasty OT-approved recipes here.
- 14 February: Garlic Chicken & Broccoli Stir-Fry
- 15 February: Spicy Fisherman's Stew
- 16 February: One Pot Pork with Orange
- 17 February: Aoife's Shepherd's Pie
- 18 February: Sweet & Sour Vegetable & Cashew Nut Stir-Fry
- 19 February: Granny Brid's Chicken
- 20 February: Smoky Pork Chops with Baby Potatoes & Green Beans
FRUIT & VEG
- Baby new potatoes (600g)
- Broccoli (small head – 1 1/2)
- Carrots (12)
- Cauliflower (small – 1)
- Celery (sticks – 2)
- Courgette (small – 1)
- Floury potatoes (such as Rooster or Maris Piper – 900g)
- Fresh chives (5g)
- Fresh coriander leaves (optional – 5g)
- Garlic (cloves – 4)
- Green beans (200g)
- Mushrooms (chestnut or ordinary – 200g)
- Onions (2)
- Orange juice (freshly squeezed - 120ml)
- Spinach leaves (tender young – 200g)
- Sugar snap peas (50g)
- Turnip (1)
FRESH PRODUCE
- Butter (20g)
- Chicken fillets (skinless – 4)
- Chorizo (uncooked - 30g)
- Cooking cream (such as Avonmore with 40% less fat – 30g)
- Frozen peas (100g)
- Lean steak mince (200g)
- Low-fat milk (1.5% fat – 30ml)
- Pork loin chops (2)
- Pork tenderloin (250g)
- Whitefish fillet (skinned - such as hake, cod, haddock -150g) or
- Raw peeled tiger prawns (150g or use a mixture of fish & prawns)
DRIED GOODS
- Balsamic vinegar (15g)
- Chicken stock cube (reduced salt – 3/4)
- Chopped tomatoes (tin – 400g)
- Cornflour (5g)
- Dijon mustard (depending on how thick you like your sauce - 15-30g)
- Freshly ground black pepper
- Ground cumin (5g)
- Ground turmeric (2.5g)
- Honey (15g)
- Hot sauce (such as Tabasco - dash)
- Light soy sauce (low sodium – 30g)
- Olive oil (25g)
- Paprika (10g)
- Pineapple chunks in natural juice (tin -200g)
- Plain flour (15g)
- Rapeseed oil (25g)
- Rice vinegar (25g)
- Roasted red pepper (from a 230g jar or 400g tin preserved in water and drained - 3)
- Sea salt (optional – if using)
- Smoked paprika (10g)
- Soy sauce (reduced sodium – 75g)
- Tomato puree (7g)
- Unsalted cashew nuts (50g)
- Wholewheat noodles (100g)
- Wholegrain rice (100g)
- Worcestershire sauce (15g)
Tune in to RTÉ One every Wednesday at 9:35pm to watch Operation Transformation.
