Fish stew with coconut milk and lime With rice and fresh coriander

Transcription

1 Fish stew with coconut milk and lime With rice and fresh coriander Onions Garlic Red sweet peppers f Coconut milk Ground curry spices Peeled tomatoes Jasmine rice Fillet of pollack f Fresh coriander f Lime Total: min. 6 b Family Calorieconscious Easy * L Eat within 3 days Lactose-free d g Gluten-free This easy to prepare stew was inspired by moqueca Baiana, i.e. fish stew from Bahia in Brazil. Cooking the fish in the sauce allows all the flavours - coconut, sweet pepper and curry spices - to soak up. The lime zest gives the rice a refreshing flavour.

2 A GOOD START PREPARATION Bring ample water to the boil in a pan with a lid for the rice. Mince the onion and press or finely chop the garlic. Remove the seed pods from the red sweet pepper and finely chop the red sweet pepper. Stir the coconut milk until all the lumps have dissolved. EQUIPMENT A pan with a lid, a wok or deep saucepan with a lid, paper towels and a fine grater. Let s start cooking the fish stew with coconut milk and lime. MAKE THE SAUCE Heat the olive oil in a wok or deep saucepan with a lid and gently fry the onion, garlic and curry spices for 2 minutes at low heat. Add the sweet pepper, coconut milk and peeled tomatoes. Crumble the stock cube over the pan, bring to the boil and simmer, covered, for minutes at medium-low heat. BOIL THE RICE In the meantime, add the rice to a pan with a lid and boil for minutes until done. Drain if needed, and allow to steam dry, uncovered. Season the rice with salt and pepper. SERVES 1-6 1P 2P 3P 4P 5P 6P Onions (pcs) 1/2 1 11/2 2 21/2 3 Garlic (cloves) Red sweet peppers (pcs) f 1/2 1 11/2 2 21/2 3 Coconut milk (ml) 26) Ground curry spices (tsp) 9) 10) Peeled tomatoes (tin) 1/2 1 11/2 2 21/2 3 Jasmine rice (g) Fillet of pollack (skinned) (120g) 4) f Fresh coriander (sprigs) 23) f 21/1 5 71/ /2 15 Lime (pcs) 1/4 1/2 3/4 1 11/4 11/2 Olive oil (tbsp) Vegetable stock cubes (pcs) 1/4 1/2 3/4 1 11/4 11/2 Salt & pepper to taste NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2661 / / 104 Total fat (g) 19 3 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 6 1 Protein (g) 32 5 Salt (g) STEW THE POLLACK In the meantime, tap the pollack fillet dry with paper towels and cut into 4 equal pieces. For the final 6 8 minutes, place the pollack fillet on top of the vegetables and allow to cook, covered, at medium-low heat. Season to taste with salt and pepper. CUT THE FLAVOURINGS In the meantime, finely chop the coriander. Grate the rind of the lime (zest) with a fine grater and cut the lime into wedges. SERVE Add 1 tsp lime zest per person to the rice and juice the lime wedges over it to taste. Transfer the rice and fish stew to plates. Garnish with the coriander and the remaining lime wedgest. 4) Fish 9) Celery 10) Mustard May contain traces of: 23) Celery 26) Sulphite We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh ttip: Not a fan of coriander? Serve it separately so everyone can add it to taste. Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

3 Vegetable stew with beef merguez With fried potatoes and raisins Firm potatoes Paprika Beef merguez f Courgettes f Red sweet peppers f Carrots f Ground cumin Ground cinnamon Raisins Fresh curly parsley f Total: min. 8 d Lactose-free Easy * Gluten-free g % Eat within 5 days Merguez sausages originated in North-African cuisine and their intense flavour is the result of ingredients such as harissa, chilli and cumin. The spicy sausages fit the sweet flavours of this dish like a glove.

4 A GOOD START FRY THE POTATOES Prepare the stock. Thoroughly rinse or peel the potatoes and cut into 1 cm cubes. Heat half the sunflower oil in a frying pan to medium-high heat. Add the potato cubes, paprika and salt and pepper to taste. Fry the potato cubes for minutes. Turn regularly. FRY THE MERGUEZ In the meantime, puncture the beef merguez in two places with a knife. Heat the remaining sunflower oil in a deep saucepan with a lid and fry the beef merguez for 5 minutes until brown all around. Remove from the pan and set aside covered in tin foil. Keep the reduction in the pan. CUT AND FRY Cut the courgette, red sweet pepper and carrot into cubes. Add the carrot to the deep saucepan with reduction and fry for 3 4 minutes at medium-high heat. SERVES 1-6 1P 2P 3P 4P 5P 6P Firm potatoes (g) Paprika (tsp) Beef merguez (60 g) f Courgettes (pcs) f 1/2 1 11/2 2 21/2 3 Red sweet peppers (pcs) f 1/2 1 11/2 2 21/2 3 Carrots (g) f Ground cumin (tsp) Ground cinnamon (tsp) 1/2 1 11/2 2 21/2 3 Raisins (g) 19) 22) 25) Fresh curly parsley (g) 23) f 21/2 5 71/ /2 15 Vegetable stock (ml) Sunflower oil (tbsp) Salt & pepper to taste NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3374 / / 108 Total fat (g) 43 6 Of which: saturated (g) Carbohydrates (g) 59 8 Of which: sugars (g) Fibre (g) 10 1 Protein (g) 39 5 Salt (g) May contain traces of: 19) Peanuts 22) Nuts 23) Celery 25) Sesame STEW THE VEGETABLES Next, add the courgette, sweet pepper, cumin, cinnamon and stock. Turn the heat to medium-low and allow to stew, covered, for 10 minutes. Take the lid off the pan, add the raisins and beef merguez and boil for another 3 minutes. CUT THE PARSLEY In the meantime, finely chop the curly parsley. SERVE Serve the fried potato cubes with the beef merguez and the vegetable stew. Garnish with the curly parsley. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

5 Oven-roasted aubergines with casarecce With tomatoes, aged cheese and salad Aubergine f Tomato f Garlic Tomato paste Grated aged cheese f Casarecce Rocket salad, lamb s lettuce & frisée lettuce f Fresh basil f Total: min. 9 * Easy Eat within 3 days v Vegetarian This recipe was inspired by melanzane alla parmigiana, an Italian oven dish starring aubergine. It is a common misunderstanding that parmigiana refers to the origin of the dish or the cheese; it actually refers to the way the oven dish is layered: like the slats of typical Italian shutters.

6 A GOOD START PREPARATION Pre-heat the oven to 220 degrees. Cut the aubergines lengthwise into 1/2 cm thick slices. Cut the tomatoes into 1/2 cm thick slices too. Press or finely chop the garlic. EQUIPMENT A frying pan, a bowl, an oven dish, a pan with a lid and a salad bowl. Let s start cooking the oven-roasted aubergines with casarecce. ROAST THE AUBERGINE Drizzle the aubergine slices with half the olive oil. Heat a frying pan at medium to high heat and roast the aubergine slices for 4 5 minutes on each side t. Sprinkle with salt and pepper. MAKE THE SAUCE In the meantime, mix the tomato paste, garlic, black balsamic vinegar, sugar and salt and pepper to taste in a bowl to make the sauce. SERVES 1-6 1P 2P 3P 4P 5P 6P Aubergine (pcs) f 1/2 1 11/2 2 21/2 3 Tomatoes (pcs) f Garlic (cloves) Tomato paste (g) Grated aged cheese (g) 7) f Casarecce (g) 1) 17) 20) Rocket salad and lamb s & frisée lettuce (g) 23) f Fresh basil (g) 23) f Olive oil (tbsp) Black balsamic vinegar (tbsp) 1/2 1 11/2 2 21/2 3 Sugar (tsp) Extra-virgin olive oil (tbsp) 1/2 1 11/2 2 21/2 3 White balsamic vinegar (tsp) 1/2 1 11/2 2 21/2 3 Salt & pepper to taste IN THE OVEN Grease an oven dish with the remaining olive oil. Pour a shallow layer of sauce into the oven dish. Cover the sauce with aubergine slices. Top with a layer of tomatoes. Repeat until all the ingredients have been used up and end with a layer of sauce. Sprinkle the grated aged cheese on top and bake the aubergine dish for minutes in the oven. MAKE THE SALAD In the meantime, bring ample water to the boil in a pan with a lid and boil the casarecce, covered, for minutes. Next, drain and mix with extra-virgin olive oil to taste. In the meantime, whip up a dressing in a bowl of extra-virgin olive oil, white balsamic vinegar, salt and pepper. Add the lamb s lettuce, rocket salad and frisée lettuce and toss. SERVE Transfer the casarecce to plates and top with the oven-roasted aubergine. Tear the fresh basil into bite-size pieces and use it to garnish the dish. Serve with the salad. ttip: Do you have a grill pan? If you do, you can grill the aubergine slices instead of roasting them. NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3255 / / 136 Total fat (g) 33 6 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 9 2 Protein (g) 27 5 Salt (g) ) Glutens 7) Milk/lactose May contain traces of: 17) Eggs 20) Soy 23) Celery TIP: You can leave out the pasta, serve the dish with crunchy ciabatta and use the sauce as a dip. A great idea even if you do use the pasta! We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

7 ASIAN MARINATED SHRIMP With ginger, fried noodles and Chinese cabbage Red chilli peppers f Fresh ginger Garlic Soy sauce Fish sauce Shrimps f Noodles Chinese cabbage f Mushrooms f Fresh coriander f Total: min. 7 * Easy Eat within 3 days d Lactose-free Today you'll be using two fermented Asian flavourings: soy and fish sauce. The former is made of soy beans and roasted grains and the latter consists of fermented fish, usually anchovy or squid. Don t let the pungent scent of the fish sauce deter you, once processed in the dish it infuses a pleasant savoury flavour.

8 A GOOD START CHOP THE Remove the seed pods from the red chilli pepper and finely chop the red chilli pepper. Peel and finely chop or grate the ginger. Press or finely chop the garlic. ttip: Got some time on your hands? Give the shrimp more time to marinade, the longer you allow them to marinade, the more flavour is soaked up. EQUIPMENT A pan with a lid, a bowl, a frying pan, a paper towel and a wok. Let s start cooking the Asian marinated shrimp. MARINATE THE FISH Mix half the red chilli pepper, half the garlic and the ginger with the soy sauce, fish sauce and honey in a bowl. Tap the shrimp dry with a paper towel and transfer to the marinade. Allow to marinate for at least 10 minutes. tstir every now and then to allow the flavours to soak in. CHOP THE In the meantime, bring ample water to the boil in a pan with a lid for the noodles and boil the noodles for 3 4 minutes. Strain and rinse the noodles with cold water. Allow to drain completely. It s OK for the noodles to cool. Cut the Chinese cabbage into thin strips. Clean the mushrooms with a paper towel and cut them into quarters. Coarsely chop the fresh coriander. SERVES 1-6 1P 2P 3P 4P 5P 6P Red chilli peppers (pcs) f 1/2 1 11/2 2 21/2 3 Fresh ginger (cm) Garlic (cloves) Soy sauce (ml) 1) 6) Fish sauce (ml) 4) Shrimps (g) 2) f Noodles (g) 1) Chinese cabbage (head) f 1/3 2/3 1 11/3 12/3 2 Mushrooms (g) f Fresh coriander (g) f 21/2 5 71/ /2 15 Honey (tsp) 3/4 11/2 21/4 3 33/4 41/2 Sunflower oil (tbsp) /2 6 71/2 9 Salt & pepper to taste NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2868 / / 133 Total fat (g) 22 4 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 8 2 Protein (g) 32 6 Salt (g) ) Glutens 2)Shellfish 4) Fish 6) Soy FRY THE VEGETABLES Heat half the sunflower oil in a wok to medium-high heat and fry the remaining red chilli pepper and the remaining garlic for 2 3 minutes. Add the Chinese cabbage and mushrooms and fry for 4 5 minutes. Add the noodles to the wok and fry for 2 3 minutes. Season to taste with salt and pepper. Add some extra oil if the noodles begin to stick to the pan. STIR-FRY THE SHRIMPS In the meantime, heat the remaining sunflower oil in a frying pan to medium-high heat. Scoop the shrimp out of the marinade (leave the marinade in the bowl!) and fry for 2 3 minutes or until done. In the meantime, deglaze the noodles and vegetables with the marinade. SERVE Transfer the noodles with vegetables and marinade to bowls. Top with the shrimp and garnish with fresh coriander. TIP: Are you keeping an eye on your salt intake? Use half the soy sauce and half the fish sauce. Season the dish to taste with some more ground pepper chilli (flakes or powdered) to add a bit more kick. LTIP: Are you keeping an eye on your calorie intake? Use 75 g noodles per person. You can soak the remaining noodles in a cup of hot broth later in the week and eat it as a snack. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

9 Sicilian orzo with ground chicken and raisins With broccoli, pecorino and pine nuts Red onions Garlic Broccoli f Orzo Raisins Pine nuts Italian-style ground chicken f Grated pecorino f Total: 25 min. 5 Quick & Easy r Very simple - Family b % Eat within 5 days Pecorino is a firm Italian sheep's cheese. The name of this cheese is derived from the Italian word for sheep: pecora. The cheese is regularly salted during its preparation, giving it its distinct salty flavour. The raisins in this dish are a great example of Arab influences in Sicilian cuisine and their sweet flavour makes for a great match with the salty cheese.

10 A GOOD START CUT THE FLAVOURINGS Prepare the stock in a pan with a lid for the broccoli and orzo. Mince the red onion, and press or finely chop the garlic. EQUIPMENT A pan with a lid and a wok or deep saucepan. Let s start cooking the Sicilian orzo with ground chicken and raisins. CUT THE BROCCOLI Cut the broccoli head into florets and dice the stem. BOIL Boil the broccoli together with the orzo, covered, in the pan with a lid for 8 minutest. Add the raisins when halfway done. Drain and set aside, uncovered, to steam dry. ttip: You won t be using all the orzo in this dish, you can use the remaining orzo in a soup for lunch. SERVES 1-6 1P 2P 3P 4P 5P 6P Red onions (pcs) 1/2 1 11/2 2 21/2 3 Garlic (cloves) Broccoli (g) f Orzo (g) 1) Raisins (g) 19) 22) 25) Pine nuts (g) 19) 22) 25) Italian-style ground chicken (g) f Grated Pecorino (g) 7) f Vegetable stock (ml) Olive oil (tbsp) 1/ /2 11/2 11/2 Salt & pepper to taste NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2897 / / 105 Total fat (g) 28 4 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 10 2 Protein (g) 40 6 Salt (g) ) Glutens 7) Milk/lactose May contain traces of: 19) Peanuts 22) Nuts 25) Sesame FRY THE GROUND CHICKEN In the meantime, heat the olive oil in a wok or deep saucepan and gently fry the garlic, red onion and pine nuts for 2 minutes at low heat. Add the ground chicken and fry for 4 5 minutes until it separates. MIX Add the broccoli, orzo and the majority of the pecorino to the wok or deep saucepan, heat for 2 3 minutes at high heat and season to taste with salt and pepper. SERVE Transfer the dish to plates and garnish with the remaining pecorino. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

11 PORTOBELLO BURGER WITH FRIED EGG With fried potatoes and roasted courgettes Firm potatoes Dried rosemary Dried thyme Red onions Courgette f Portobello f Grated aged cheese f Hamburger buns Free-range eggs f Mayonnaise f Total: min. 0 V Vegetarian Easy * Family b % Eat within 5 days Portobello is a large mushroom. This robust, meaty bad boy has a chestnut-brown hood and makes a perfect burger. Flavours like rosemary and thyme go well with the nutty, earthy flavour of the Portobello.

12 A GOOD START PREPARE THE POTATOES Pre-heat the oven to 210 degrees. Thoroughly scrub the potatoes and cut into long thin wedges. Heat half the olive oil in a deep saucepan with a lid and fry the potatoes, covered, for minutes at medium to high heat. Take the lid off the pan after 20 minutes. Add the rosemary and thyme during the last 2 minutes and season to taste with salt and pepper. EQUIPMENT A deep saucepan with a lid, a baking sheet lined with baking paper and a frying pan. Let s start cooking the Portobello burgers with fried egg. CHOP THE VEGGIES In the meantime, slice the red onion into rings and cut the courgette into thin slices. Carefully remove the stem from the portobello. IN THE OVEN Transfer the courgette to one side of a baking tray lined with baking paper t. Put the portobello on the other side, with the open side up. Drizzle the courgette and the portobello with the remaining olive oil and season with salt and pepper. Bake in the oven for 10 minutes. SERVES 1-6 1P 2P 3P 4P 5P 6P Firm potatoes (g) Dried rosemary (tsp) Dried thyme (tsp) Red onions (pcs) 1/2 1 11/2 2 21/2 3 Courgettes (pcs) f 1/2 1 11/2 2 21/2 3 Portobello (pcs) f Grated matured cheese (g) 7) f Hamburger buns (pcs) 1) 7) 11) 13) 17) 20) 22) Free-range eggs (pcs) 3) f Mayonnaise (tbsp) 3) 10) 19) 22) f Olive oil (tbsp) Butter (tbsp) 1/2 1 11/2 2 21/2 3 Salt & pepper to taste NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 4159 / / 129 Total fat (g) 52 7 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 10 1 Protein (g) 33 4 Salt (g) IN THE OVEN Carefully pour out the moisture that has escaped from the portobello and stuff the portobello with the grated aged cheese. Top the courgette with the red onion. Bake in the oven for another 5 10 minutes. In the last 4 6 minutes, toast the hamburger buns in the oven alongside the courgette. FRY THE EGG In the meantime, heat the butter in a frying pan and fry one egg, sunny side up, per person. Season to taste with salt and pepper. Cut open the hamburger buns. SERVE Make one burger per person by topping each bun with a portobello, a fried egg and half the fried red onion. Serve with the courgette, the remaining red onion and the potatoes. Garnish with mayonnaise. 1) Glutens 3) Eggs 7) Milk/Lactose 10) Mustard 11) Sesame 13) Lupin May contain traces of: 17) Eggs 19) Peanuts 20) Soy 22) Nuts LTIP: This dish is calorie-rich. Are you keeping an eye on your calorie intake? Use 150g potatoes per person, half the matured cheese and 1/2 tbsp mayonnaise. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. ttip: Arrange the courgette slices on the baking tray with as much distance in between as possible. The less they overlap, the better they will brown. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

13 HALLOUMI WITH JERUSALEM ARTICHOKE-SPINACH HOTCHPOTCH With sun-dried tomatoes Crumbly potatoes Jerusalem artichoke f Fresh thyme f Sun-dried tomatoes f Halloumi f Spinach f Total: min. 8 V Vegetarian Easy * Gluten-free g Eat within 3 days The sweet, nutty flavour of Jerusalem artichoke resembles that of artichoke. Hence the name. Jerusalem artichoke makes for a great combination with cheese, for example cumin cheese or in this case halloumi. This firm cheese from Cyprus is very suitable for grilling due to its structure - it doesn t melt but gets a nice brown crust instead.

14 A GOOD START BOIL Peel the potatoes and cut into equally sized coarse pieces. Put the Jerusalem artichoke, barely covered with water, in a pan with a lid, bring to the boil and simmer for minutes. After 5 minutes, add the potatoes. Drain, reserving a little of the cooking liquid, and allow to steam dry, uncovered. EQUIPMENT A pan with a lid, a wok or deep saucepan, a frying pan and a potato masher. Let s start cooking the halloumi with Jerusalem artichoke-spinach hotchpotch. CHOP THE In the meantime, strip the leaves from the thyme sprigs. Cut the sun-dried tomatoes into small pieces. Cut the halloumi into 1/2 cm thick slices and finely chop the spinach. FRY Heat 1/2 tbsp butter per person in a wok or deep saucepan to medium-high heat and fry the thyme with the majority of the spinach for 3 4 minutes. Add the pieces of sun-dried tomatoes, fry for another minute and season to taste with salt and pepper. Cover to keep warm. SERVES 1-6 1P 2P 3P 4P 5P 6P Crumbly potatoes (g) Jerusalem artichoke (g) f Fresh thyme (g) 23) f 21/2 5 71/ /2 15 Sun-dried tomatoes (g) f Halloumi (g) 7) f Spinach (g) f Butter (tbsp) 11/2 3 41/2 6 71/2 9 Olive oil (tbsp) 1/2 1 11/2 2 21/2 3 Mustard (tsp) Salt & pepper to taste NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 4046 / / 157 Total fat (g) 57 9 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 11 2 Protein (g) 35 6 Salt (g) ) Milk/lactose May contain traces of: 23) Celery FRY THE HALLOUMI In the meantime, heat the olive oil in a frying pan at medium to high heat and fry the halloumi for 2 3 minutes on each side t. ttip: Make sure the halloumi is done at the same time as the hotchpotch. The cheese will become chewy if set aside for too long. MAKE THE HOTCHPOTCH Mash the potatoes and Jerusalem artichoke into a coarse purée using a potato masher. Add the remaining butter and a splash of cooking fluid to give the purée a silky texture. Stir in the mustard and season with salt and pepper. Have a taste and add more seasoning if necessary. Add the fried spinach, stir and finally add the raw spinach to the hotchpotch tt. tttip: Got some oil left with the sun-dried tomatoes? Mix it into the puree! SERVE Transfer the dish to plates and serve with the halloumi. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

15 Beet risotto with feta and mint With lamb s lettuce and walnuts Shallots Walnuts Risotto rice Pre-boiled red beets f Feta f Fresh mint f Lamb s lettuce f Total: min. 8 V Vegetarian Easy * Gluten-free g % Eat within 5 days Full of vitamins and minerals, a gorgeous colour and a remarkable flavour. We are talking about beets, of course. The sweet, earthy flavour of this vegetable is a perfect combination with the saltiness and acidity of the feta. The mint adds the necessary freshness and the roasted walnuts make for a nice bite.

16 A GOOD START ROAST THE WALNUTS Prepare the stock. Mince the shallots and coarsely chop the walnuts. Heat a deep saucepan to high heat and roast the walnuts, without any oil, until they gain some colour. Remove from the pan and set aside. EQUIPMENT A wok or deep saucepan and a coarse grater. Let s start cooking the beet-risotto with feta and mint. MAKE THE RISOTTO Heat the butter in the same pan and fry the shallots at medium-high heat for 1 2 minutes. Add the risotto and fry, stirring constantly, for 1 minute. Add 1/3 of the stock and allow the rice grains to soak up the stock slowly. Stir regularly. FINISH THE RISOTTO As soon as the stock has been absorbed by the risotto grains, add 1/3 of the stock again and repeat this with the remaining stock. The risotto is done as soon as the grains are soft on the outside but still have a little bite on the inside. This takes around minutes. Add some extra water if you want to cook the risotto rice a bit further. SERVES 1-6 1P 2P 3P 4P 5P 6P Shallots (pcs) Walnuts (g) 8) 19) 22) 25) Risotto rice (g) Pre-boiled red beets (g) f Feta (g) 7) f Fresh mint (g) 23) f 21/2 5 71/ /2 15 Lamb s lettuce (g) 23) f Vegetable stock (ml) Butter (tbsp) Extra-virgin olive oil to taste Salt & pepper to taste NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2828 / / 104 Total fat (g) 32 5 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 8 1 Protein (g) 19 3 Salt (g) ) Milk/lactose 8) Nuts May contain traces of: 19) Peanuts 22) (Other) nuts 23) Celery 25) Sesame ADD THE BEETS In the meantime, grate the boiled beets with a coarse gratert and boil together with the risotto for the final 5 minutes. Crumble the feta and cut the mint leaves into thin strips. ttip: Don't like your hands to become red from the beets? Put plastic sandwich bags on your hands while grating. MIX THE FETA Mix half the feta into the risotto and stir until the feta has melted. Season to taste with salt and pepper. tttip: The heat from the risotto causes the lettuce to shrink. Do you want the lettuce to maintain its bite? Place the lamb's lettuce around the risotto and don t mix it in until you start eating. You can also season the lettuce with a little extra-virgin olive oil, salt and pepper. SERVE Transfer the lamb's lettuce to plates, scoop the risotto on top tt and garnish with the walnuts and the remaining feta. Sprinkle with mint and drizzle with extravirgin olive oil to taste. LTIP: Are you keeping an eye on your calorie intake? Fry the shallot in 1/2 tbsp butter per person and/or use half the feta. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

17 Turnip puree with pork sausage With baby spinach, mushrooms and hazelnuts Crumbly potatoes Turnip f Shallots Mushrooms f Hazelnuts Apple-black pepper pork sausage f Baby spinach f Total: min. 6 * Easy Eat within 3 days g Gluten-free The turnip, or swede, has a beautiful purple colour and its flavour resembles that of radish: refreshing while packing a slight punch. The pork sausage by Brandt en Levie contains black pepper and slightly sweet apple, which makes for a great combination with the turnip.

18 A GOOD START PREPARATION Peel the potatoes and turnip and cut both into equally sized coarse pieces. Put the potatoes and turnip, barely covered with water, in another pan with a lid, bring to the boil and simmer for minutes. Drain and set aside, uncovered, to steam dry. EQUIPMENT A pan with a lid, a frying pan, a salad bowl, a grater, a potato peeler and a potato masher. Let s start cooking the turnip puree with pork sausage. CHOP THE Mince the shallots. Halve the mushrooms and cut any bigger ones into quarters. Coarsely chop the hazelnuts. FRY THE PORK SAUSAGE In the meantime, heat 1/2 tbsp butter per person in a frying pan with a lid to medium-high heat and fry the pork sausage for 3 4 minutes until brown all around. Next, cover the pan and fry at low heat for 8 10 minutes. Turn regularly. SERVES 1-6 1P 2P 3P 4P 5P 6P Crumbly potatoes (g) Turnip (g) f Shallots (pcs) 1/2 1 11/2 2 21/2 3 Mushrooms (g) f Hazelnuts (g) 8) 19) 25) Apple-black pepper pork sausage (100g) f Baby spinach (g) f Butter (tbsp) Olive oil (tbsp) Extra-virgin olive oil (tbsp) 1 11/2 2 21/2 3 31/2 White wine vinegar (tsp) 1/4 1/2 3/4 1 11/4 11/2 Beef stock cube (pcs) 1/8 1/4 3/8 1/2 5/8 3/4 Milk a dash Salt & pepper to taste NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3600 / / 128 Total fat (g) 63 9 Of which: saturated (g) Carbohydrates (g) 47 7 Of which: sugars (g) Fibre (g) 9 1 Protein (g) 23 3 Salt (g) FRY THE VEGETABLES In the meantime, heat another frying pan to medium-high heat and roast the hazelnuts, without any oil, until goldenbrown. Remove from the pan and set aside. Heat the olive oil in the same frying pan and fry the shallots at medium-low heat for 2 3 minutes. Add the mushrooms and stirfry for another 5 7 minutes. Season to taste with salt and pepper. SEASON In the meantime, whisk together a dressing of the baby spinach, extra-virgin olive oil and 1/4 tsp white wine vinegar per person in a salad bowl. Season to taste with salt and pepper. Mash the potatoes and turnip into a coarse puree, mix with 11/2 tbsp butter per person and a splash of milk to give it a silky texture. Season to taste with salt and pepper. SERVE Remove the pork sausage from the pan and pour 50 ml water per person and 1/8 stock cube per person into the pan. Briefly heat the mixture to make gravy and add more water if you need more gravy. Transfer the puree to plates, place the pork sausages on the side and pour the gravy over the puree. Scoop the baby spinach on the side and the fried mushrooms on top of the spinach. Garnish the dish with hazelnuts. 8) Nuts May contain traces of: 19) Peanuts 25) Sesame We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

19 Flatbread pizza with green pesto With buffalo mozzarella, mushrooms and rocket Shallots Mushrooms f Lebanese flatbread Green pesto f Buffalo mozzarella f Rocket lettuce f Total: 20 min. 4 Quick & Easy r Very simple - Vegetarian v % Eat within 5 days Flatbread makes for a quick and easy pizza base. You will top these flatbread pizzas with ingredients that infuse a lot of flavour such as green pesto. The buffalo mozzarella is nice and creamy. Tear the mozzarella into bite-sized pieces, so you can spread it evenly across the pizza and enjoy every bite of this delicious cheese.

20 A GOOD START 1 PREPARATION Pre-heat the oven to 220 degrees. Mince the shallots. EQUIPMENT: A frying pan and a baking sheet lined with baking paper. Let s start cooking the flatbread pizza with green pesto. Halve the mushrooms and cut any bigger ones into quarters. 2 TOP THE PIZZAS Heat the olive oil in a frying pan at high heat and fry the mushrooms and shallots for 3 5 minutes. Season to taste with salt and pepper. Transfer the Lebanese flatbreads to a baking sheet lined with baking paper and spread with the green pestot. Top with the mushrooms and tear the buffalo mozzarella into bite-sized pieces over the flatbreads. SERVES 1-6 1P 2P 3P 4P 5P 6P Shallots (pcs) 1/2 1 11/2 2 21/2 3 Mushrooms (g) f Lebanese flatbread (pcs) 1) Green pesto (g) 7) 8) f Buffalo mozzarella (g) 7) f Rocket lettuce (g) 23) f Olive oil (tbsp) 1/2 1 11/2 2 21/2 3 Extra-virgin olive oil (tbsp) 1/4 1/2 3/4 1 11/4 11/2 Salt & pepper to taste NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3318 / / 193 Fats (g) Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 7 2 Protein (g) 23 6 Salt (g) ) Glutens 7) Milk/lactose 8) Nuts Can contain traces of: 23) Celery 3 BAKE THE PIZZAS Season the pizzas with salt and pepper and bake in the oven for 6 9 minutes tt. Mix the rocket lettuce with the extra-virgin olive oil, salt and pepper. ttip: Finding it difficult to spread the pesto? Mix it with some olive oil. 4 SERVE Transfer the flatbread pizzas to plates and garnish with the rocket lettuce. tttip: Don t have a large oven or preparing this dish for more than 2 servings? Bake half of the dish first and bake the other half while you're eating. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call us, us or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a WhatsApp message (free of charge) to +31 (0) (NL) or (BE) between 4 and 9 p.m. WEEK

21 RIGATONI WITH BROCCOLI AND BACON With creme fraiche and matured cheese Broccoli f Rigatoni Onions Garlic Fresh parsley f Diced bacon f Creme fraiche f Grated matured cheese f Total: 20 min. 4 - % Very simple Eat within 5 days Quick & Easy r Rigatoni resembles penne, except it s a bit larger in size. The ribbed structure of this tubular pasta makes the sauce stick for extra flavour! This dish is quick to serve and leaves few dishes to wash: you'll boil the broccoli in the same pan as the pasta.

22 A GOOD START EQUIPMENT A pan with a lid and a wok or deep saucepan. Let s start cooking the rigatoni with broccoli and bacon cubes. SERVES 1-6 1P 2P 3P 4P 5P 6P Broccoli (g) f Rigatoni (g) 1) 17) 20) Onions (pcs) 1/2 1 11/2 2 21/2 3 Garlic (cloves) 1/2 1 11/2 2 21/2 3 Fresh parsley (g) 23) f 21/2 5 71/ /2 15 Diced bacon (g) f Creme fraiche (container) 7) f 1/2 1 11/2 2 21/2 3 Grated matured cheese (g) 7) f Salt & pepper to taste 1 BOIL THE RIGATONI AND BROCCOLI Bring plenty of water to the boil in a pan with a lid to cook the rigatoni and broccoli in. Cut the broccoli head into florets and dice the stem. Boil the rigatoni, covered, for, minutes until al dente. For the final 5 minutes, add the broccoli. Drain and set aside, uncovered, to steam dry t. 2 CHOP THE Mince the onion. Press or finely chop the garlic. Finely chop the fresh parsley. NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3669 / / 165 Fats (g) 47 9 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 12 2 Protein (g) 34 6 Salt (g) ) Glutens 7) Milk/lactose May contain traces of: 17) Eggs 20) Soy 23) Celery 3 FRY THE BACON Heat a wok or deep saucepan to high heat and fry the bacon cubes for 3 4 minutes. Add the onion and garlic and fry for another 3 4 minutes. Take the pan off the heat and stir the creme fraiche and half the parsley into the bacon cubes. Season to taste with salt and pepper. 4 SERVE Transfer the rigatoni and broccoli with sauce to plates. Garnish with the grated matured cheese and the remaining parsley. ttip: Set aside some of the cooking liquid and add together with the creme fraiche if your sauce has become too thick. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call us, us or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a WhatsApp message (free of charge) to +31 (0) (NL) or (BE) between 4 and 9 p.m. WEEK

23 PORK TENDERLOIN WITH SWEET-SPICY ASIAN SAUCE WITH SEED-HERB RICE AND CRUNCHY BIMI AND BOK-CHOY Pork tenderloin f Red chilli peppers f Garlic Bok choy f Fresh ginger Juice orange Soy sauce Star anise Sesame seeds Seed mix Brown rice Bimi f Fish sauce Fresh coriander f Fresh mint f Spring onions f = + 55 min. Several steps Eat within 3 days Pork tenderloin is an especially tender piece of pork meat that goes great with the sweet-spicy sauce you'll be serving it with. Both the sauce and vegetables are popular in Asian cuisine. Bimi is a small cousin of broccoli and fits the fresh, slightly sharp bok-choy like a glove. Lime

24 A GOOD START PREPARATION Pre-heat the oven to 180 degrees and take the pork tenderloin out of the refrigerator. Bring 100 ml water per person to the boil. Remove the seed pods from the red chilli pepper and finely chop, and squeeze or finely chop the garlic. Remove the bottom from the stem of the bok choy and cut the bok choy into bite-sized pieces. Finely grate the ginger and squeeze the orange. EQUIPMENT A grater, a saucepan, a deep saucepan with a lid, a frying pan, a pan with a lid and an oven dish. Let s start cooking the pork tenderloin with sweet-spicy Asian sauce. MAKE THE SAUCE Add the ginger, red chilli pepper, garlic, soy sauce, star anise, brown sugar and 25 ml orange juice per person to a deep saucepan. Heat for 1 2 minutes at medium-low heat until the sugar has melted. Add the boiling water, crumble 1/8 stock cube per person over the pan, increase the heat and boil for minutes until half the moisture has evaporated. Keep at very low heat t. ROAST THE SEEDS Heat a deep saucepan with a lid (you'll use the lid in step 5) and a frying pan to high heat and roast the sesame seeds and sunflower seed-pumpkin seed mix in a pan each until golden-brown. Remove from the pan and set aside. Bring 250 ml water to the boil in a pan with a lid and boil the brown rice for minutes. Drain if needed, and allow to steam dry. SERVES 1-6 1P 2P 3P 4P 5P 6P Pork tenderloin (140 g) f Red chilli peppers (pcs) f 1/4 1/2 3/4 1 11/4 11/2 Garlic (cloves) 1/2 1 11/2 2 21/2 3 Bok choy (pcs) f 1/2 1 11/2 2 21/2 3 Fresh ginger (cm) Juice oranges (pcs) 1/2 1 11/2 2 21/2 3 Soy sauce (ml) 1) 6) Star anise (pcs) Sesame seeds (g) 11) 19) 22) Seed mix (g) 19) 22) 25) Brown rice (g) Bimi (g) f Fish sauce (g) 4) Fresh coriander (g) 23) f Fresh mint (leaves) 23) f Spring onions (pcs) f Lime (pcs) 1/2 1 11/2 2 21/2 3 Brown sugar (tbsp) Vegetable stock cube (pcs) 1/8 1/4 3/8 1/2 5/8 3/4 Butter (tbsp) Olive oil (tbsp) 1 11/2 2 21/2 3 31/2 Salt & pepper to taste NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3715 / / 157 Fats (g) 39 7 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) FRY THE PORK TENDERLOIN In the meantime, rub the pork tenderloin with salt and pepper. Heat the butter in the same frying pan at medium to high heat and fry the pork tenderloin for 3 4 minutes until brown all around. Place the pork tenderloin in an oven dish, pour the reduction over it and roast in the oven for 7 9 minutes or until done tt. FRYING AND CUTTING In the meantime, heat the olive oil in the same deep saucepan at medium-high heat. Add the bimi, fish sauce and 25 ml water per person. Fry for 6 12 minutesttt. Take the lid off the pan halfway, add the bok choy and continue frying, uncovered. In the meantime, coarsely chop the coriander, cut the mint into strips, the spring onions into thin rings and the lime into wedges. SERVE Cut the pork tenderloin into slices. Mix the brown rice with the seed mix, fresh herbs, salt and pepper. Put a mound of rice on each plate and garnish with the spring onion. Place the bimi and bok choy on the side and sprinkle with sesame seeds. Serve with the pork tenderloin and garnish with the lime wedges. Pour a little bit of the sauce over the pork tenderloin and serve the rest of it separately. Fibre (g) 8 1 Protein (g) 46 8 Salt (g) ) Glutens 4) Fish 6) Soy 11) Sesame Can contain traces of: 19) Peanuts 22) Nuts 23) Celery 25) Sesame We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh tttip: Pork tenderloin is best consumed when left a little pink on the inside. ttip: Add more orange juice or stock if the sauce becomes too thick. Remove the star anise fromthe pan before serving the dish. ttttip: Don t like your vegetables too crunchy? You can leave the lid on the pan for longer, this will soften the bimi. Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

25 LUXURIOUS FISH STEW WITH CREAM AND WHITE WINE WITH FENNEL AND FRIED BABY POTATOES Baby potatoes Garlic Shallots Fennel f Carrots f Leek f Espiga Branco Whipping cream f Melange of salmon, cod and pollack f Fresh chervil f Lemon 8 40 min. Gluten-free Several steps + Eat within 3 days g This dish with fish poached in a sauce of cream and white wine is deliciously creamy. The fish melange contains salmon, pollack and cod. The various structures and flavours of these fish turn every bite into a surprise. You can prepare this dish without the wine, do make sure you read the tip on the back of the recipe.

26 A GOOD START BAKE THE BABY POTATOES Pre-heat the oven to 200 degrees. Rinse the baby potatoes and cut in half. Transfer the baby potatoes to a baking tray lined with baking paper, drizzle with olive oil and season to taste with salt and pepper. Bake the baby potatoes in the oven for minutes. Turn when halfway done. EQUIPMENT A baking sheet lined with baking paper, a potato peeler and a large pan. Let s start cooking the luxurious fish stew with cream and white wine. CHOP THE VEGGIES In the meantime, press or finely chop the garlic. Mince the shallots. Halve the fennel, cut into quarters and remove the hard core. Finely dice the fennel. Finely chop the green fennel tops, if any, and set aside. Peel the carrot with a potato peeler and cut the carrot into small cubes. Cut the leek into quarters lengthwise and finely chop. FRY THE VEGETABLES Heat the butter in a soup pan at mediumhigh heat. Fry the shallots and garlic for 2 3 minutes. Add the fennel, leek and carrot and stir-fry for 6 8 minutes. Season to taste with salt and pepper. SERVES 1-6 1P 2P 3P 4P 5P 6P Baby potatoes (g) Garlic (cloves) Shallots (pcs) 1/2 1 11/2 2 21/2 3 Fennel (pcs) f 1/2 1 11/2 2 21/2 3 Carrots (pcs) f 1/2 1 11/2 2 21/2 3 Leeks (pcs) f 1/3 2/3 1 11/3 12/3 2 Espiga Branco (ml) 12) 17) 21) Whipping cream (ml) 7) Melange of salmon, cod and pollack (g) 4) f Fresh chervil (g) 23) f 21/2 5 71/ /2 15 Lemons (pcs) 1/2 1 11/2 2 21/2 3 Olive oil (tbsp) Butter (tbsp) Fish stock cube (pcs) 1/2 1 11/2 2 21/2 3 Salt & pepper to taste NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 4922 / / 103 Fats (g) 67 6 Of which: saturated (g) Carbohydrates (g) 68 6 Of which: sugars (g) Fibre (g) 14 1 Protein (g) 36 3 Salt (g) BOIL THE VEGETABLES Deglaze the vegetables with the white wine, bring to the boil and allow to boil for 4 minutes until the alcohol has evaporated t. Add 125 ml water per person and the whipping cream, crumble the fish stock cube over the pan and allow to simmer for 10 minutes. If the stew is still to thin, boil for a little bit longer. ttip: Don t like the flavour of wine in your food? Extend the boiling time for the wine. FINISH THE FISH STEW In the meantime, finely chop the chervil and cut the lemon into wedges. Right before serving, add the fish melange to the pan and season to taste with salt and pepper. Keep in mind that the fish cubes are small and don't need a lot of cooking time. So don t add them to the pan until you are about to serve the dish. ttip: You can replace the white wine by fish stock, for example when serving this dish to children. You can also replace the wine with the same amount of fish stock. SERVE Scoop the baby potatoes into the fish stew or serve them separately. Garnish the fish stew with the chervil and the fennel leaves (if any). Juice the lemon wedges over the dish to taste. 4) Fish 7) Milk/lactose 12) Sulphite Can contain traces of: 17) Eggs 21) Milk/lactose 23) Celery We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

27 -BREAKFAST BOX- GOOD MORNING! BREAKFAST 1- WHOLE-WHEAT RICOTTA PANCAKES With raspberries 1x 1 2 WHOLE-WHEAT RICOTTA-PANCAKES With raspberries BULGARIAN YOGHURT With pear and pistachios FOR 1 BREAKFAST 2P 4P Raspberries (g) f Free-range eggs (pcs) 3) f 2 4 Whole-wheat pancake mix (g) 1) 27) Ricotta (g) 7) f Sugar (tbsp) 4 8 Milk (ml) Butter (tbsp) SPELT WAFFLES WITH AVOCADO With tomato and old cheese The nutrient values as stated here have been calculated per person, per serving. Make sure you clean ingredients that require cleaning before putting them into the dish. Want to pauze or change your box for next week? Let us know through your account no later than Wednesday prior to the next delivery. Got any questions about the products or our service? please contact our customer service department. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a WhatsApp (free of charge) to +31 (0) between 4 and 9pm. Mix the raspberries in a bowl with 1/2 tsp sugar per person. Mash about half the 1 raspberries with a fork. Whisk the eggs and the remaining sugar in another bowl using a whisk. Stir 2 in half the milk and mix in the whole-wheat pancake mix. Next, mix in the remaining milk and ricotta. Heat the butter in a frying pan to medium-high heat. Once the pan is nice and 3 hot, bake 3 small pancakes per person. 4Transfer the ricotta pancakes to plates and top with the raspberry mixture. EQUIPMENT 2x a bowl, a whisk and a frying pan NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2077 / / 154 Fats (g) 20 6 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 6 2 Protein (g) 23 7 Salt (g) ) Glutens 3) Eggs 7) Milk/lactose May contain traces of: 27) Lupin WEEK

28 BREAKFAST 2-2x BREAKFAST 3- BULGARIAN YOGHURT With pear and pistachios SPELT WAFFLES WITH AVOCADO With tomato and old cheese 2x Peel the pear, remove the core and 1 dice the pear. Finely cut the dried apricot pieces. Pour the Bulgarian yoghurt into 2 breakfast bowls. Garnish with the pear cubes and dried apricots. Sprinkle with the pistachios. FOR 1 BREAKFAST 2P 4P Pears (pcs) 1 2 Dried apricot pieces (g) 19) 22) Bulgarian yoghurt (ml) 7) f Pistachio nuts (g) 8) 19) 22) 25) NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 1588 / / 102 Fats (g) 17 5 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 6 2 Protein (g) 14 4 Salt (g) ) Milk/lactose 8) Nuts May contain traces of: 19) Peanuts 22) (Other) nuts 25) Sesame Cut the avocado in half, remove the pit 1 and scoop the flesh out of the skin. Transfer the avocado to the spelt 2 waffles. 2 Slice the plum tomato and place the slices on top of the avocado. Garnish the waffles with the aged 3 cheese. Season to taste with pepper. FOR 1 BREAKFAST 2P 4P Avocado (pcs) 1 2 Spelt waffles (pcs) 1) 20) 25) 6 12 Plum tomatoes (pcs) f 2 4 Aged cheese (g) 7) f Pepper To taste NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 1485 / / 163 Fats (g) Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 6 3 Protein (g) 11 5 Salt (g) ) Glutens 7) Milk/lactose May contain traces of: 20) Soy 25) Sesame