THIS WEEK S HELLOFRESH MENU: WEEK 12, MARCH MATE S RATES! Cajun Chicken with Feta & Pearl Couscous

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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 12, MARCH THIS WEEK S HELLOFRESH MENU: Cajun Chicken with Feta & earl Couscous Moroccan Fish En apilotte with Almond Couscous atate Dolci e izze Feta Steak with Mushroom & Thyme Indian Lamb & Carrot Salad 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 Cajun Chicken with Feta & earl Couscous Energy 1850 Kj rotein 53.6 g Fat, total 6.7 g -saturated 1.2 g Carbohydrate 34.2 g -sugars 11.6 g 2 tbs 4 tbs 6 tbs olive oil 2 tsp 4 tsp 6 tsp cajun seasoning 350 g 700 g 1050 g chicken thigh 150 g 300 g 450 g pearl couscous tomato, roughly chopped cucumber, roughly chopped 1/ /2 red onion, finely chopped* 1/ /2 parsley bunch, finely chopped* 1/ /2 mint bunch, finely chopped* 85 g 170 g 255 g feta, crumbled* 2 tbs 4 tbs 6 tbs white wine vinegar For the chicken In a small bowl whisk together the olive oil and the cajun seasoning, add in the chicken thigh and toss well until the chicken is well coated. You don t need to trim the fat of the chicken thighs as it will cook off and provide moisture to your chicken. lace onto a baking tray and place into the oven for 20 minutes or until the chicken becomes golden on the outside. Remove and place on a chopping board, when they have cooled enough roughly chop the chicken into bite size pieces. For the couscous In a large pot bring some salted water to the boil. Add the pearl couscous to the boiling water and cook for approximately 10 minutes, stirring regularly to ensure the couscous does not stick. Strain and then refresh the pearl couscous with some cold running water and leave aside to drain. For the salad In a large salad bowl toss together the tomato, cucumber, red onion, parsley, and mint, then liberally season with salt and pepper. Toss through the feta, chicken, and dress with a bit of olive oil and the white wine vinegar. Divide between plates and enjoy! #cajunchickensalad The internal temperature of a cucumber can be as much as 20 degrees cooler than the outside air

3 Moroccan Fish En apilotte with Almond Couscous Energy 2200 Kj rotein 41.3 g Fat, total 16.5 g -saturated 4.3 g Carbohydrate 51.5 g -sugars 1.4 g 1/ /2 red onion, finely chopped* garlic cloves, crushed* 3 tsp 6 tsp 9 tsp HF moroccan spice 150 g 300 g 450 g couscous 3 tbs 6 tbs 9 tbs olive oil long red chilli, seeded & chopped 1/ /2 orange, zested & juiced 300 g 600 g 900 g white fish 20 g 40 g 60 g slivered almonds 1/ /2 parsley bunch, finely chopped* For the couscous reheat the oven to 180ºC. Saute the onion and half the garlic in a little olive oil. After about 3 minutes add half of the HF Moroccan spice and combine well. Cook for a further minute. In the meantime boil the kettle. Once the kettle is boiled add the couscous to your saucepan and an equal volume of hot water (e.g. 150ml of water for 150g of couscous). Stir with a fork, and then cover and leave to sit for 5-10 minutes. Uncover the couscous and fluff with a fork. Season with salt and pepper. For the fish While you re waiting for the couscous add the prepare the fish marinade by combining the olive oil, garlic, chilli, the remaining HF Moroccan spice, orange zest, and the orange juice into a small bowl and mix together. Add the white fish fillets and rub the Moroccan marinade into the fish, leave aside to marinate. To prepare your papilotte sheets of baking paper (use one sheet for each fillet of fish). Top the couscous with the marinated fish and then follow the instructions below to wrap your papilotte. lace the parcels into the oven for 10 minutes. lace the parcels on a plate, open slightly and top with the slivered almonds and freshly chopped parsley. #nuttyfish Almonds are one of the best sources of the antioxidant vitamin E

4 atate Dolci e izze Feta Energy 2560 Kj rotein 18.8 g Fat, total 28.3 g -saturated 11.6 g Carbohydrate 66.8 g -sugars 14.3 g 500 g 1000 g 1500 g sweet potato, peeled & cubed 1/ /2 red onion, roughly chopped* 3 tbs 6 tbs 9 tbs olive oil 2 tbs 4 tbs 6 tbs balsamic vinegar 120 g 240 g 360 g pizza sauce lebanese bread 1/ /2 mint bunch, finely chopped* 85 g 170 g 255 g feta, crumbled* For the vegetables reheat the oven to 180ºC. lace the cubed sweet potato (the smaller you cube them the faster they ll cook!) and the red onion in a salad bowl and toss through the olive oil and the balsamic vinegar, season with salt and pepper. lace onto a baking tray and then place them into the oven for 20 minutes until the sweet potato has caramelised. For the pizza repare you pizza bases by spreading the pizza sauce over the lebanese bread with the back of a spoon. Once the sweet potato and red onion are cooked, remove them and reduce the heat of the oven to 160ºC. Scatter the sweet potato and red onion over each of your pizza bases. Sprinkle a good amount of mint and feta over the top of the pizzas and then return the bases to the oven. Cook for a further 6-7 minutes or until the bases have just turned crispy. Remove the pizzas from the oven, chop them into quarters, buon appettito! #sweetpotpizza The ancient Egyptians worshiped the onion, believing that its spherical shape and concentric rings symbolized eternity

5 Steak with Mushroom & Thyme 500 g 1000 g 1050 g potato, cut into wedges 2 tbs 4 tbs 6 tbs olive oil 2 tbs 4 tbs 6 tbs butter 200 g 400 g 600 g mushrooms, quartered garlic cloves, crushed* 1 tbs 2 tbs 3 tbs thyme leaves, de-stemmed rump steaks Energy 2290 Kj rotein 45.6 g Fat, total 17.8 g -saturated 3.2 g Carbohydrate 46.6 g -sugars 7 g For the potato reheat the oven to 200ºC. lace the potato wedges on a baking tray, drizzle with the olive oil and season well with salt and pepper. lace in the oven for 20 minutes or until they are golden brown. For the mushrooms Heat the butter in a pan over medium-high heat. Add the mushrooms, garlic and the thyme and sauté for 5 minutes until the mushrooms begin to soften and brown. Adjust seasoning with salt and pepper For the steak Heat some olive oil in a griddle or pan to high heat. Add the steaks and cook for 2-3 minutes per side, cooking time will vary depending on preference and thickness. Divide the potatoes between plates, serve the mushrooms on the side of your succulent seared steaks. Enjoy! #steakandmushies Like humans, mushrooms produce vitamin D when in sunlight!

6 Indian Lamb & Carrot Salad Energy 1730 Kj rotein 37.7 g Fat, total 16.9 g -saturated 4.8 g Carbohydrate 10.9 g -sugars 10.4 g 350 g 700 g 1050 g lamb mince 1 tbs 2 tbs 3 tbs HF garam masala carrots, shaved 1/ /2 coriander bunch, roughly chopped 3 tbs 6 tbs 9 tbs olive oil 1 tsp 2 tsp 3 tsp cumin lemon, zested & juiced ginger, small knob grated garlic cloves, crushed* For the lamb Heat some oil in a large pan over medium-high heat. Add the lamb mince, a generous pinch of salt, and the garam masala and cook for 3-5 minutes, using a spatula to break up the mince as finely as possible. For the salad Using a vegetable peeler or mandolin slicer if you have one, finely shave the carrots into long thin strips and place them into a large salad bowl. Add in the coriander and toss well to combine. In a small bowl mix together the olive oil, cumin ground, lemon zest & juice, ginger, and garlic. Taste and adjust seasoning accordingly. Now add the dressing to the carrot salad and toss well to combine. Divide the garam masala lamb between plates and then place a handful of the carrot salad on top. Enjoy this fragrant dish! #indiansalad The Sheep is considered to be the most artistic or creative sign of the Chinese zodiac