THIS WEEK S HELLOFRESH MENU: WEEK 46, NOVEMBER

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1 MATE S RATES! Login to your account & get your personalised voucher code. Spread the word & receive a discount for every friend you refer! WEEK 46, NOVEMBER THIS WEEK S HELLOFRESH MENU: 1. Vegetarian aella 2. Seared Chicken with Corn, Radish, and Orange 3. Sumac Baked Fish with Lentil Tabbouleh 4. Za atar ork with Jewelled Couscous 5. Grilled Angus Rump Steak with Roasted Sweet otato & Beets 30 mins 20 mins 15 mins 25 mins 30 mins All nutritional information is provided as a guide only. They are calculated based on the individual portion size prescribed by the recipe. Customer Service hello@hellofresh.com.au All values include the sometimes optional carbohydrate component such as rice and couscous. Such carbohydrates can be omitted based on personal preference. lease be aware that values will change given that fresh produce will vary in size and weight and individual cooking processes will yield individual nutritional results.

2 Vegetarian aella Energy 1940 Kj rotein 8.2 g Fat, total 23.4 g -saturated 3.2 g Carbohydrate 49 g -sugars 8 g For the paella aella s are a one-pot wonder - be sure to use a large shallow pan for this for a slow and absorbing experience! Heat some oil in a pan over medium heat. Add the red onion, red capsicum, and garlic and sauté for 5 minutes or until the capsicum has softened. Now add in the sweet paprika and the rice and cook for 1-2 minutes or until the rice is well coated with oil and begins to turn translucent, season generously with salt and pepper. Add the dissolved vegetable stock to the pan and now we can sit back and relax! Leave it to simmer gently for minutes. Just make sure to keep an eye on the pan to ensure it s not simmering too vigorously. This is hands free - do not stir and do not cover because we want a nice crusty base going on the bottom of the pan. When the rice is cooked through, but still with a tiny bit of texture in the middle, prepare to add the remaining vegetables. First up, blanch the beans in boiling water for 1 minute. Then, scatter these along with the halved tomatoes, olives, and parsley. Take to the paella to the table. Dish it up and tuck in tbs 4 tbs 6 tbs olive oil 1/ /2 red onion, halved & sliced red capsicum, halved & sliced garlic cloves, finely sliced 2 tsp 4 tsp 6 tsp sweet paprika 150 g 300 g 450 g rice 100 g 200 g 300 g green beans, in short lengths cherry tomato punnet, halved 80 g 160 g 240 g kalamata olives 450 ml 900 ml 1350 ml vegetable stock 2 tbs 4 tbs 6 tbs parsley, roughly chopped* 100 ml 200 ml 300 ml dry white wine (optional), substitute with extra water if you wish #vegpaella Historically, paella is made by the men on a Sunday, because the women needed a day off from cooking!

3 Seared Chicken with Corn, Radish & Orange g 700 g 1050 g chicken thigh, fat trimmed & chopped 1 tsp 2 tsp 3 tsp dried oregano, finely chopped 1/ /2 lemon, juiced & zested* 3 tbs 6 tbs 9 tbs olive oil corn, shucked & kernelled 80 g 160 g 240 g rocket* 1 bunch 2 bunches 3 bunches radish, thinly sliced Energy 2330 Kj rotein 43.5 g Fat, total 21.6 g -saturated 4.7 g Carbohydrate 40.8 g -sugars 9.1 g oranges, peeled, segmented & any extra juice reserved For the chicken Trim the chicken thigh and chop into bite sized pieces. Combine in a small bowl with the oregano, lemon juice, lemon zest, and two-thirds of the olive oil and mix to combine. Season generously with salt and pepper and allow to marinate as you heat a pan over a medium heat. Cook the chicken, turning regularly, for 6-8 minutes or until cooked through. Set aside as you prepare the salad. For the salad If you like you can blanch the corn kernels for 2-3 minutes but they are perfectly good uncooked too. Combine the rocket, radish, and corn in a large bowl. Take your peeled oranges and segment these over the bowl by cutting the flesh from the membrane. Do this over the bowl in order to catch the juice that you ll inevitably produce. This will form the basis of the dressing. Add the remaining olive oil and toss gently to combine. season generously with salt and pepper., divide the salad between the plates and top with the grilled chicken and enjoy! #chickencitrussalad Radishes were paid as wages to the Ancient Egyptian labourers who built the yramids.

4 Sumac Baked Fish with Lentil Tabbouleh Energy 1510 Kj rotein 34.3 g Fat, total 16.2 g -saturated 2.9 g Carbohydrate 16.1 g -sugars 2 g 3 tbs 6 tbs 9 tbs olive oil 2 tsp 4 tsp 6 tsp sumac spice 300 g 600 g 900 g white fish fillets 1 tin 2 tins 3 tins lentils, strained & rinsed 1 bunch 2 bunches 3 bunches mint, finely chopped 3 tbs 6 tbs 9 tbs parsley, finely chopped* 1 tbs 2 tbs 3 tbs white wine vinegar 1/ /2 lemon* For the marinade lace the olive oil and half of the sumac in a small bowl, whisk well together and then add in the white fish fillets and toss sufficiently to coat the fish in the sumac. Leave aside to marinate. For the salad lace the strained lentils in a salad bowl and add finely chopped mint leaves, parsley and the remaining sumac. Dress the minted lentil salad with some olive oil and the white wine vinegar, and season with salt and pepper. Leave aside to allow the fresh flavours amalgamate. For the fish re-heat the oven to 180º. Heat a small pan over high heat and add a dash of olive oil to the pan. Liberally season the fish with sea salt and then place the them into the pan. Cook for 3-4 minutes and then turn the fillets over, place the pan into the oven for a further 3 minutes to finish the cooking process. Remove from the oven, transfer to a plate, and then leave to rest. Divide the lentil tabbouleh between plates and serve the sumac salmon on the side. #sumacfish Dried sumac wood fluoresces under longwave ultraviolet radiation, commonly known as black light!

5 Za atar ork with Jewelled Couscous Energy 2550 Kj rotein 53.5 g Fat, total 24 g -saturated 3.4 g Carbohydrate 42.3 g -sugars 10.6 g 1 tbs 2 tbs 3 tbs za'atar 350 g 700 g 1050 g pork tenderloin 150 g 300 g 450 g jewelled couscous 30 g 60 g 90 g currants 20 g 40 g 60 g slivered almonds 1/4 bunch 1/2 bunch 3/4 bunch parsley, roughly chopped* lemon, zested & juiced* For the pork reheat the oven to 180ºC. Combine the za atar and some olive oil in a small bowl. Add the pork fillet and toss until the pork is well coated in the za atar. Heat some oil in a pan over medium heat. Add the za atar pork fillet and sear for 1 minute on either side. lace the pork onto a baking tray and place in the oven for a further minutes. Remove from the oven and leave to rest. For the jewelled couscous lace the couscous in a bowl and boil some water (the water has to be double the amount of your couscous so for example: 300ml of water for 150g of couscous). our the water over the couscous, add a dash of olive oil and a good grind of salt and pepper then stir with a fork and cover the bowl tightly with glad wrap, leave to sit for 5-10 minutes. Remove wrap and then begin to fluff the couscous with a fork. Now stir in the currants, almonds and freshly chopped parsley and lemon zest. Slice the pork fillet on the diagonal into 1cm thick slices and divide between plates, serving with a side of the deliciously sweet jewelled couscous and a squeeze of fresh lemon juice. #zaatarpork Almonds have the most crunch of any tree nut and are one of the best sources of the antioxidant vitamin E

6 Grilled Angus Rump Steak with Roasted Sweet otato & Beets g 600 g 900 g sweet potato, chopped into 1cm cubes beetroot, chopped into 1cm cubes 2 tbs 4 tbs 6 tbs olive oil 1 tbs 2 tbs 3 tbs balsamic vinegar 400 g 800 g 1200 g angus rump steak 80 g 160 g 240 g rocket* Energy 2380 Kj rotein 87.5 g Fat, total 14.3 g -saturated 4.7 g Carbohydrate 16.5 g -sugars 5 g For the roast veggies reheat the oven to 200ºC. lace the sweet potato and the beetroot onto a baking tray, drizzle with the olive oil and balsamic vinegar and season with salt and pepper. lace in the oven for 30 minutes. The smaller your cubes the faster the cooking time, so keep your eye on it! For the steak This gives you plenty of time to prepare your steak. Remove the rump steaks from the fridge and their packaging and leave on a plate to bring them down to room temperature. Heat some oil in a pan or griddle over high heat. Season your steak with salt and pepper on both sides just before you add the steak to the pan. Cook the steak for 3-4 minutes on either side. Cooking time will vary depending on your preference and the thickness of your steak. Remove from the pan and leave aside, cover with foil, and leave to rest for 3 minutes. Tip: the closer you bring your steak down to room temperature before cooking it, the more tender it will be! Remove the sweet potato and beetroot from the oven and allow to cool before you toss them through the rocket leaves. Divide the salad between plates and serve with your tender Angus steak on the side. #steaknroots The world s biggest beetroot was grown in 2005 by Dutchman iet de Goede weighing 71 kg.