THIS WEEK S HELLOFRESH MENU: WEEK 11, MARCH MATE S RATES! Dukkah Chicken with Spiced Hummus. Beef Chow Mein

Transcription

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 11, MARCH THIS WEEK S HELLOFRESH MENU: Dukkah Chicken with Spiced Hummus Beef Chow Mein Grilled Haloumi & Mediterranean Vegetable Stack Grilled Tuna with Spaghetti & Lemon ork with ear & runes Some things last longer than others - to enjoy your produce at its best, here is our suggested order of consumption: 25 mins 20 mins 25 mins 20 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 Dukkah Chicken with Spiced Hummus Energy 2120 Kj rotein 60.7 g Fat, total 17 g -saturated 3.2 g Carbohydrate 21.8 g -sugars 4.3 g carrot, diced 2 tbs 4 tbs 6 tbs olive oil 1 tin 2 tins 3 tins chickpeas, rinsed & drained 2 tbs 4 tbs 6 tbs tahini 1/2 cup 1 cup 1 1/2 cups water 1/ /2 parsley bunch, roughly chopped* 2 tbs 4 tbs 6 tbs dukkah chicken breasts, sliced into thin fillets 80 g 160 g 240 g mixed salad, washed & dried For the hummus To make the spicy hummus you will need a blender. You will be able to achieve a similar result by mashing the hummus ingredients. You can get your hands on a stick blender for about $20 these days and it will be one of the handiest pieces of kitchen kit you will ever own. reheat your oven to 200ºC. Toss the carrot in half the olive oil and roast for 20 minutes or until soft. Combine the roasted carrot, chickpeas, tahini, water, and parsley in a blender or food processor and pulse until well combined but still a little chunky. Season to taste with salt and pepper. For the chicken While you re roasting the carrot, combine the dukkah with the remaining olive oil and use to cover the chicken with a good crust. re-heat a lightly oiled pan or griddle to a medium heat and cook the chicken for about 2-3 minutes o n each side or until it s cooked through. You may need to turn the chicken a number of times to prevent the crust from burning. Serve the grilled dukkah chicken with a generous portion of your homemade hummus and the mixed salad with a dressing of your choice. #hummuschicken The average person will consume 10,866 carrots in a lifetime.

3 Beef Chow Mein Energy 2320 Kj rotein 57.3 g Fat, total 22.6 g -saturated 6.5 g Carbohydrate 24.5 g -sugars 4.3 g 50 g 100 g 150 g vermicelli noodles (for garnish) 150 g 300 g 450 g vermicelli noodles 2 tbs 4 tbs 6 tbs olive oil 350 g 700 g 1050 g beef mince 2 tsp 4 tsp 6 tsp HF chinese 5 spice garlic cloves, crushed* ginger, small knob finely chopped long chilli, finely chopped 1 bunch 2 bunches 3 bunches chinese broccoli, finely sliced 2 tbs 4 tbs 6 tbs light soy sauce 1 tsp 2 tsp 3 tsp sesame oil 1 tbs 2 tbs 3 tbs brown sugar 1 bunch 2 bunches 3 bunches spring onions, jullienned For the crunchy garnish Heat some oil in a wok over high heat. Carefully add a handful of the dry noodles into the oil and fry for 20 seconds. Remove with a slotted spoon and then drain on a paper towel. For the noodles Bring a pot of salted water to the boil and then add in the vermicelli noodles, cook for 3-4 minutes until just cooked through, strain and refresh the noodles with cold water, roughly chop the noodles into short lengths using either scissors or a knife, leave them aside. For the beef Heat the olive oil in a wok over high heat, add the beef mince and fry while using a spatula to break up the mince for 3-5 minutes. Stir in the chinese 5 spice and transfer the mince to a bowl and leave aside. Add a little more oil to the wok along with the garlic, ginger, and chilli and cook for 45 seconds. Now add in the chopped chinese broccoli along with the soy sauce, sesame oil, brown sugar, and a good splash of hot water, then cook for 2-3 minutes. Add in the beef mince, boiled vermicelli noodles, and spring onion and stir through. Divide the beef chow mein between bowl and garnish with the fried vermicelli noodles to give it that crazy crunch. #beefchowmein The origin of chinese broccoli is considered to be in Europe, despite it being most widely consumed in Asia.

4 Grilled Haloumi & Mediterranean Vegetable Stack eggplant zucchini capsicum 250g 500g 750g haloumi 100 g 200 g 300 g natural yoghurt 2 tbs 4 tbs 6 tbs dill, finely chopped Energy 1980 Kj rotein 31.6 g Fat, total 23.2 g -saturated 14.1 g Carbohydrate 24.1 g -sugars 23.5 g For the stack Turn on a barbecue or griddle pan to high heat. (A barbecue is ideal because you need quite a big surface to grill everything at once. Otherwise you might like to use an oven to keep things warm if you re cooking in batches.) repare the vegetables by slicing the eggplant into 1 cm think rounds. Slice the zucchini lengthways into 1/2 cm thick ribbons. Chop the sides off the capsicum so that you have 4 panels. Slice the haloumi into 1/2 cm thick slices. Lightly oil the barbecue or griddle and cook everything. The vegetables will need about 4-5 minutes on each side, the haloumi a little less. For the yoghurt Meanwhile, combine the yoghurt and dill, then season with salt and pepper. Arrange the vegetables and haloumi on the plate and top with the yoghurt dressing. #haloumistack For decades, Cypriot cow, goat and sheep farmers have been up in arms over what constitutes the halloumi cheese. Farmers have even taken to history books to argue cow s milk was a key ingredient!

5 Grilled Tuna with Spaghetti & Lemon Energy 2580 Kj rotein 45.6 g Fat, total 11.9 g -saturated 2 g Carbohydrate 77 g -sugars 1.2 g 4 tbs 8 tbs 12 tbs olive oil 1 tsp 2 tsp 3 tsp chilli flakes lemon, zested and juiced garlic cloves, crushed* 250 g 500 g 750 g spaghetti 300 g 600 g 900 g tuna 80 g 160 g 240 g rocket, washed and dried 1/ /2 parsley bunch, chopped* For the dressing In a large salad bowl add the olive oil, chilli flakes, lemon juice and zest, and crushed garlic, whisk together and set aside. For the spaghetti In a large pot bring some salted water to the boil. Add the pasta to the boiling water and cook for approximately 10 minutes or until al dente, stirring regularly to ensure the pasta does not stick. Strain and refresh with cold water to stop the spaghetti from sticking. Now add in the pasta into the dressing and toss until all of the spaghetti is coated in the lemon and chilli. For the tuna Heat some oil in a griddle or pan over high heat. Add the tuna and grill for 1-2 minutes on each side (the tuna is perfectly good raw so don t be afraid to leave it medium rare, it can also turn very dry very quickly so be very careful to not overcook). Remove from the pan and then slice your tuna into thin slices and add it to the spaghetti along with the fresh rocket and parsley, toss well to combine. Divide between bowls and get stuck in! #tunapasta As a member of the mackeral family, tuna naturally has a stronger, more robust flavor than whitefish.

6 ork with ear & runes 400 g 800 g 1200 g potatoes, chopped into small cubes 2 tbs 4 tbs 6 tbs olive oil rosemary stems 100 g 200 g 300 g pitted prunes, halved pear, quartered & chopped pork neck steaks Energy 2158 Kj rotein 39.8 g Fat, total 40.7 g -saturated 9.6 g Carbohydrate 31.4 g -sugars 15.4 g For the potatoes reheat the oven to 200ºC. lace the chopped potatoes on an oven tray and dress with the olive oil, rosemary and a good grind of salt and pepper. lace in the top shelf of the oven for 15 minutes. For the pear & prunes While the potatoes are cooking, prepare the prunes and pear. Reduce the heat of the oven to 180ºC. Remove the potatoes from the oven and then scatter over the prunes and pear. Return the tray to the oven and cook for 15 minutes, or until the pear begins to caramelise. For the steak Meanwhile, heat some oil in a pan over medium high heat. Season the pork neck then add the steak to the pan and cook for 3-4 minutes on either side or until cooked through. Serve the pork neck steaks with a side of the potatoes, pear, and prunes. Be sure to get a bit of each in every mouthful. #porkyprunes In the Odyssey, Homer called the pear a gift from the Gods.