Oriental fish parcels with leek and tomato

Transcription

1 Oriental fish parcels with leek and tomato With sticky coconut rice Fresh ginger Red chilli pepper f Leek f Plum tomato f Lime Coconut milk Fillet of haddock f Brown rice Total: min. 8 b Family Calorieconscious Easy * L Eat within 3 days Gluten-free g Today, you will be cooking fish in a parcel. With this cooking method, also called en papillote, you will retain the flavour, aroma and nutrients in the fish to the greatest extent possible. You will be cooking rice in coconut milk to go along with the fish. We have chosen brown rice the high-fibre variant with the hull still intact for this recipe.

2 A GOOD START PREPARATION Preheat the oven to 220 degrees. Peel and finely chop the ginger. Remove the seed pods from the red chilli pepper and finely chop the red chilli pepper. Thinly slice the leek and finely dice the plum tomato. Cut the lime into wedges. Stir the coconut milk until smooth t. EQUIPMENT A grater, a wok or deep frying pan with a lid, a pan with a lid and some tin foil. Let s start cooking the Oriental fish parcels with leek and tomato. FRY THE LEEKS Heat the sunflower oil in a wok or deep frying pan with a lid to medium heat. Add the leek, half the red chilli pepper, half the ginger and 1 tbsp water per person. Season to taste with salt and pepper and braise, with the lid on, for 4 6 minutes R. RFACTS: When you braise vegetables, you allow them to cook in their own juices. Sometimes a little more liquid can be added if necessary. COOK THE COCONUT RICE In the meantime, bring 225 ml water per person to the boil in a pan with a lid to cook the rice in. Stir in the rice, the remaining red chilli pepper, the remaining ginger and most of the coconut milk (set aside 1 tbsp per person for the fish). Cook the rice for minutes at low heat until dry tt. Drain if needed and allow to steam dry, uncovered. The rice should remain sticky! SERVES 1-6 1P 2P 3P 4P 5P 6P Fresh ginger (cm) Red chilli peppers (pcs) f ¼ ½ ¾ 1 1¼ 1½ Leeks (pcs) f ½ 1 1½ 2 2½ 3 Plum tomatoes (pcs) f Limes (pcs) ¼ ½ ¾ 1 1¼ 1½ Coconut milk (ml) 26) Fillet of haddock (skinned) (100g) 4) f Brown rice (g) Sunflower oil* (tbsp) ½ 1 1½ 2 2½ 3 Salt & pepper* to taste *Not included f Store in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2607 / / 93 Total fat (g) 27 4 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 8 1 Protein (g) 29 4 Salt (g) ) Fish May contain traces of: 26) Sulphite MAKE THE FISH PARCELS Pat the fillet of haddock dry with paper towels. Roll out one sheet of tin foil measuring approximately 30 x 30 cm per person and distribute the haddock across the tin foil sheets. ttip: Coconut milk can form lumps. This does not mean that the milk has turned bad. The lumps are the fatty substances that give the coconut milk its rich flavour. BAKE THE PARCELS Sprinkle the haddock with a little salt and pepper and top with the leek. Next, top with the diced tomato and sprinkle with 1 tbsp coconut milk per person. Fold the foil closed to create a parcel. Bake the fish parcels the oven for 8 10 minutes. tttip: Stir the rice regularly, scraping the bottom. The coconut milk can cause it to burn more easily than if you were cooking it in water. Add a little extra water if the rice becomes too dry. SERVE Transfer the fish parcels to plates. Serve with the rice and a wedge of lime wedge. Sprinkle with a little lime juice to taste. stip: Not such a big fan of spicy food? Add a little less red chilli pepper. 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

3 CREAMY PASTA WITH CHICKEN MEATBALLS With purslane and white courgette Garlic White courgette f Fresh chervil f Fresh tarragon f Purslane f Seasoned minced chicken f Rigatoni Creme fraiche f 6 Total: min. * Easy Eat within 3 days Purslane is quite an unknown vegetable. A shame since this leaf vegetable isn t just very healthy, but very tasty too. It is fresh, a bit spicy and has a slightly acidic flavour. When consumed raw, it is firm and crunchy. Cooking it softens its texture. In addition, purslane is easy to combine with all kinds of flavours.

4 A GOOD START PREPARATION Bring plenty of water to the boil in a pan with a lid to cook the rigatoni in. Press or finely chop the garlic and cut the white courgette into half moons. Remove the leaves from the chervil and tarragon sprigs and chop the leaves. Trim the ends of the purslane stems and rinse the purslane if necessary. Tear or cut the purslane in half. EQUIPMENT A pan with a lid and a wok or deep saucepan. Let s start cooking the creamy pasta with chicken meatballs. MAKE THE MEATBALLS Make 6 small meatballs per person from the minced chicken. Firmly knead the minced chicken and make meatballs without any cracks to prevent them from breaking apart in the pan. BOIL THE RIGATONI Boil the rigatoni in the pan with a lid, covered, for minutes. Next, drain, reserving a little of the cooking liquid, and allow to steam dry, uncovered. SERVES 1-6 1P 2P 3P 4P 5P 6P Garlic (cloves) 1/ / /2 3 White courgette (pcs) f 1/ / /2 3 Fresh chervil (sprigs) 23) f Fresh tarragon (sprigs) 23) f 1 1/ / /2 9 Purslane (g) 23) f Seasoned minced chicken (g) f Rigatoni (g) 1) 17) 20) Creme fraiche (tbsp) 7) 15) 20) f Olive oil* (tbsp) White wine vinegar* (tsp) 1/ / /2 3 Extra-virgin olive oil* to taste Salt & pepper* to taste *Not included fstore in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3326 / / 119 Total fat (g) 36 5 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 6 1 Protein (g) 37 6 Salt (g) ) Glutens 7) Milk/lactose May contain traces of: 15) Glutens 17) Eggs 20) Soy 23) Celery FRY In the meantime, heat the olive oil in a wok or deep saucepan and fry the chicken meatballs with the garlic at medium-high heat for 4 6 minutes until brown on all sides. Add the courgette and stir-fry for another 4 minutes. SEASON Mix the purslane, 1 tbsp creme fraiche per person and the white wine vinegar into the rigatoni. Add 1 tbsp of cooking fluid per person to taste and season with salt and pepper. Stir the remaining creme fraiche into the chicken meatballs and season to taste with salt and pepper. SERVE Transfer the pasta to plates and top with the chicken meatballs with creamy sauce. Garnish with the fresh herbs and extra-virgin olive oil to taste. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh QTIP: No time to make meatballs? You can also fry the minced meat as is and mix it into the pasta. Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

5 Creamy spinach gratin with fried egg With fried potatoes Inova potatoes Shallot Garlic Tomatoes f Nutmeg Dried thyme Spinach f Creme fraiche f Grated aged cheese f Free-range eggs f Total: min. 8 - % Very simple Eat within 5 days v Vegetarian This creamy gratin is a luxurious version of the classic spinach a la creme. You'll sprinkle the gratin with spicy aged cheese, giving it a nice crust in the oven. Add a fried egg to the mix and you've got some great comfort food!

6 A GOOD START FRY THE POTATOES Pre-heat the oven to 210 degrees. Thoroughly scrub or peel the potatoes and cut into wedges. Heat half the olive oil in a deep saucepan with a lid and fry the potatoes for minutes, covered, at medium-high heat. Take the lid off the pan after 20 minutes. Turn regularly and season with salt and pepper. In the meantime, mince the shallots, and press or finely chop the garlic. EQUIPMENT A deep saucepan with a lid, a fine grater, a wok or a deep saucepan, a colander, an oven-proof casserole dish and a frying pan. Let s start cooking the creamy spinach gratin with fried egg. PREPARE THE SPINACH Dice the tomatoes. Use a fine grater to grate a small piece of the nutmeg bulb. Heat the remaining olive oil in a wok or deep saucepan and fry the shallot, garlic and dried thyme for 2 3 minutes. Add the spinach, and stir-fry for 3 4 minutes or until the spinach has wilted. Drain the spinach in a colander. Press firmly to make sure most of the fluid has drained from the spinacht. SEASON Put the wok or deep saucepan back on the heat and add the tomato. Fry for another minute. Turn the heat to medium-low, add the creme fraiche and the drained spinach to the wok or deep saucepan and stir-fry for 1 more minute. Season to taste with the nutmegtt, salt and pepper. SERVES 1-6 1P 2P 3P 4P 5P 6P Inova potatoes (g) Shallots (pcs) 1/ / /2 3 Garlic (cloves) 1/ / /2 3 Tomatoes (pcs) f Nutmeg (bulb) Dried thyme (tsp) 1/ / /2 3 Spinach (g) 23) f Creme fraiche (tbsp) 7) 15) 20) f Grated aged cheese (g) 7) f Free-range eggs (pcs) 3) f Olive oil* (tbsp) Butter* (tbsp) 1/ / /2 3 Salt & pepper* to taste *Not included fstore in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3427 / / 111 Total fat (g) 51 7 Of which: saturated (g) Carbohydrates (g) 59 8 Of which: sugars (g) Fibre (g) 11 1 Protein (g) 27 4 Salt (g) ) Eggs 7) Milk/lactose May contain traces of: 15) Glutens 20) Soy 23) Celery GRATIN IN THE OVEN Transfer the spinach mixture to an oven-proof casserole dishttt. Sprinkle with the grated aged cheese and bake for minutes in the oven. 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. SERVE Transfer the potatoes to plates and top with the fried egg. Serve with the spinach gratin. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. ttip: In this dish, it is important that you press the fluid out of the spinach using a colander or a sieve. If this is not done properly, the gratin will remain quite moist. tttip: Nutmeg has quite an outspoken flavour. Make sure you don't add too much at once and have a taste before adding more. ttttip: When raw, spinach has a lot of volume. Once heated however, the leaves shrink quite a lot. That s why you don't need a very big casserole dish for this recipe. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

7 SALMON FILLET WITH ASIAN POTATO SALAD With stir-fried broccoli and sesame seeds Roseval potatoes Broccoli f Garlic Shallots Ground coriander Soy sauce Sesame seeds Fillet of salmon ( unskinned ) f Mayonnaise f 6 Total: min. * Easy Eat within 3 days d Lactose-free The potato salad in this recipe has an Asian twist: the dressing is made with coriander, soy sauce and sambal. By stir-frying broccoli, it retains a pleasant bite that goes nicely with the soft flavour of the fish.

8 A GOOD START BOIL THE POTATOES Thoroughly rinse the potatoes, halve them and cut any bigger ones into quarters. Put the potatoes in a pan with a lid, barely cover with water, bring to the boil and simmer gently for minutes. Drain and set aside, uncovered, to steam dry. EQUIPMENT 2x a pan with a lid, a bowl, a frying pan and a wok or deep saucepan. Let s start cooking the salmon fillet with Asian potato salad. BLANCH THE BROCCOLI In the meantime, cut the broccoli head into small florets and dice the stem. Put the broccoli in another pan with a lid, barely cover with water, bring to the boil and simmer gently for 2 3 minutes t. Drain and rinse with cold water to halt the cooking process. CHOP, MIX AND ROAST In the meantime, press or finely chop the garlic and mince the shallot. In a bowl, whisk together a dressing of garlic, shallot, ground coriander, soy sauce, sambal and white wine vinegar. Season to taste with salt and pepper. Heat a frying pan to high heat and toast the sesame seeds, without any oil, until golden brown. Remove from the pan and set aside. SERVES 1-6 1P 2P 3P 4P 5P 6P Roseval potatoes (g) Broccoli (g) f Garlic (cloves) 1/ / /2 3 Shallots (pcs) 1/ / /2 3 Ground coriander (tsp) 1/ / /2 3 Soy sauce (ml) 1) 6) Sesame seeds (g) 11) 19) 22) Fillet of salmon (unskinned) (100 g) 4) f Mayonnaise (tbsp) 3) 10) 19) 22) f Sambal* (tsp) 1/4 1/2 3/ /4 1 1/2 White wine vinegar* (tsp) Olive oil* (tbsp) Salt & pepper* to taste *Not included fstore in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3105 / / 129 Total fat (g) 43 7 Of which: saturated (g) Carbohydrates (g) 52 9 Of which: sugars (g) Fibre (g) 10 2 Protein (g) 32 6 Salt (g) ) Glutens 3) Eggs 4) Fish 6) Soy 10) Mustard 11) Sesame May contain traces of: 19) Peanuts 22) Nuts 23) Celery STIR-FRY THE BROCCOLI In the meantime, heat half the olive oil in a wok or deep saucepan to medium-high heat. Add the broccoli and half the dressing and stir-fry for 3 5 minutes or until the broccoli is soft yet crunchy. Stir in half the sesame seeds. FRY THE FISH In the meantime, pat the salmon fillet dry with paper towels. Heat the remaining olive oil in the same pan at medium-high heat and fry the fish for 2 3 minutes on the skin and for 1 minute on the other side. Season to taste with salt and pepper. SERVE Blend the remaining dressing and half the mayonnaise into the potatoes and season to taste with salt and pepper. Transfer the potato salad and the broccoli to plates. Serve with the salmon and sprinkle with the remaining sesame seeds. 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: Do you prefer your broccoli softer? Boil it for an additional 3 minutes. Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

9 Tabouleh with pork tenderloin strips With red sweet pepper and fresh herbs Whole-wheat bulgur Red sweet peppers f Red onions Fresh mint f Fresh coriander f Fresh curly parsley f Hyros seasoned pork tenderloin strips f Mixed lettuce f 5 Total: 25 min. r Quick & Easy * Easy b Family Eat within 3 days d Lactose-free Bulgur is the main ingredient in tabouleh and originated in the Middle-East. It is full of proteins and will make you feel satisfied for a long time. Other elements in tabouleh are fresh herbs. Today you'll be using curly parsley with mint and coriander.

10 A GOOD START PREPARE THE BULGUR Prepare the stock in a pan with a lid. As soon as the stock boils, stir in the bulgur and boil, covered, for minutes until all the stock has been absorbed. Stir regularly and allow to steam dry uncovered. EQUIPMENT A saucepan with a lid, salad bowl and frying pan. Let s start cooking the tabouleh with pork tenderloin strips. CHOP THE In the meantime, mince the red onion and cut the red sweet pepper into small cubes. CHOP THE HERBS Strip the leaves from the sprigs of mint. Coarsely chop the coriander, curly parsley and mint leaves. Mix the mixed lettuce with half the fresh herbs in a salad bowl t. ttip: For some extra kick, add some of the raw red onion and/or red sweet pepper to the salad bowl. You'll fry the remaining red onion and sweet pepper together with the pork tenderloin strips. SERVES 1-6 1P 2P 3P 4P 5P 6P Whole-wheat bulgur (g) 1) Red sweet peppers (pcs) f 1/ / /2 3 Red onions (pcs) 1/ / /2 3 Fresh mint (leaves) 23) f Fresh coriander (sprigs) 23) f Fresh curly parsley (sprigs) 23) f Gyros seasoned pork tenderloin strips (g) f Mixed lettuce (23) (g) Vegetable stock* (ml) Olive oil* (tbsp) White balsamic vinegar* (tsp) 3/4 1 1/2 2 1/ /4 4 1/2 Extra-virgin olive oil* (tbsp) 1 1/ / /2 9 Salt & pepper* to taste *Not included fstore in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3025 / / 131 Total fat (g) 36 7 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 19 3 Protein (g) 33 6 Salt (g) FRY THE MEAT Heat the olive oil in a frying pan and fry the pork tenderloin strips with the red onion and red sweet pepper at medium-high heat in 4 5 minutes. Stir regularly. SEASON Add the white balsamic vinegar, extravirgin olive oil and 1/2 tsp water per person to the salad bowl. Add the bulgur and season the tabouleh with salt and pepper. SERVE AND GARNISH Transfer the tabouleh to plates and garnish with the fried pork tenderloin strips and the remaining fresh herbs. 1) Glutens May contain traces of: 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 LFACTS: This dish contains almost 2/3 of the recommended daily amount of fibres. This is mainly due to the whole-wheat bulgur. Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

11 Sweet red pepper-sweet potato soup With creme fraiche and a turmeric roll Onions Garlic Sweet potatoes Red sweet peppers f Turmeric rolls Pumpkin seeds Creme fraiche f Total: min. 7 V Vegetarian Easy * Calorie-conscious L Eat within 5 days % Family b Soup is a delicious and quick way to get a lot of vitamins in. Today you'll be eating an orange vegetable soup which is nice and fresh because of the creme fraiche. The main ingredients, sweet potato and red sweet pepper, are both real vitamin bombs - red sweet pepper even contains more vitamin C than oranges!

12 A GOOD START PREPARATION Prepare the stock. Pre-heat the oven to 200 degrees. Mince the onion and press or finely chop the garlic. Peel the sweet potatoes and finely dice. Dice the sweet pepper. EQUIPMENT A soup pan with a lid, a frying pan and a hand blender. Let s start cooking the sweet pepper-sweet potato soup. MAKE THE SOUP Heat the butter in a soup pan with a lid and gently fry the onion and garlic For 2 minutes at medium-high heat. Add the sweet potato and sweet pepper and fry for 3 minutes at medium-high heat. Add the stock, put the lid on the pan, and simmer for 15 minutes. TOAST THE ROLLS In the meantime, bake the turmeric rolls in the oven for 6 8 minutes. SERVES 1-6 1P 2P 3P 4P 5P 6P Onions (pcs) ½ 1 1 1/ /2 3 Garlic (cloves) Sweet potatoes (g) Red sweet peppers (pcs) f Turmeric rolls (pcs) 1) 17) 20) 21) 22) 25) ) f Pumpkin seeds (g) 19) 22) 25) Creme fraiche (tbsp) 7) 15) 20) f Vegetable stock* (ml) Butter* (tbsp) 1/ /2 1 1/2 2 Salt & pepper* to taste *Not included fstore in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2879 / / 73 Total fat (g) 26 3 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 11 1 Protein (g) 15 2 Salt (g) ) Glutens 7) Milk/lactose May contain traces of: 15) Glutens 17) Eggs 19) Peanuts 20) Soy 21) Milk/lactose 22) Nuts 25) Sesame 27) Lupin ROAST THE PUMPKIN SEEDS In the meantime, heat the frying pan at high heat and roast the pumpkin seeds, without any oil, until they start to pop. Remove from the pan and set aside. PURÉE THE SOUP Remove the soup pan from the stove and purée the soup using a hand blender. Add a little extra water if the soup becomes too thick and season with salt and pepper. SERVE Ladle the soup into soup bowls. Sprinkle with the pumpkin seeds, garnish with the creme fraiche and serve with the turmeric roll. LTIP: Are you keeping an eye on your calorie intake? Use 1/2 tbsp creme fraiche per person. Then the dish contains 599 kcal, 17 g fat, 91 g carbohydrates, 11 g fibre and 14 g protein. 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

13 Pasta salad with rainbow cherry tomatoes and feta With rocket salad and green pesto Whole-wheat fusilli Rainbow cherry tomatoes Spring onions f Rocket salad f Feta f Green pesto f Total: min. 4 V Vegetarian Calorieconscious Easy * L Eat within 3 days This vegetarian salad takes hardy any time to prepare. Is it a lovely, hot summer evening? Make the salad at home and take it with you to the park for a convivial picnic! This pasta salad is also a great lunch alternative.

14 A GOOD START COOK THE FUSILLI Bring 500 ml water per person to the boil in a pan with a lid for the pasta and cook the fusilli, covered, for 10 minutes. Drain and rinse under cold streaming water to halt the cooking process. EQUIPMENT A pan with a lid and a salad bowl. Let s start cooking the pasta salad with rainbow cherry tomatoes and feta. CHOP THE VEGGIES While the pasta is cooling, halve the cherry tomatoes and cut the spring onion into thin rings. Tear the rocket salad into bite-size pieces. Transfer the tomatoes, spring onions and rocket salad to a salad bowl. Toss. CRUMBLE THE FETA Crumble the feta and add most of it to the salad. SERVES 1-6 1P 2P 3P 4P 5P 6P Whole-wheat fusilli (g) 1) 17) 20) Rainbow cherry tomatoes (g) Spring onions (pcs) f Rocket salad (g) 23) f Feta (g) 7) f Green pesto (g) 7) 8) f Black balsamic vinegar* (tsp) Salt & pepper* to taste *Not included f Store in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2883 / / 127 Total fat (g) 34 6 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 10 2 Protein (g) 21 4 Salt (g) ) Glutens 7) Milk/lactose 8) Nuts May contain traces of: 17) Eggs 20) Soy 23) Celery MAKE THE SALAD Add the fusilli and the pesto to the salad and mix well. SEASON THE SALAD Season the salad to taste with black balsamic vinegar, salt and pepper. SERVE Transfer the dish to plates and garnish with the remaining feta. ttip: Want to vary this recipe? This salad can be made with baby potatoes instead of pasta. Preheat the oven to 180 degrees and roast the baby potatoes, onto which you have drizzled 1 tbsp olive oil per person, in a baking tray in the oven for minutes. Mix with the salad ingredients and the pesto. ttip: If you re a big fan of spring onions, or you have some left over, you can add them to the salad for a little more pizazz. 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 Gnocchi from the oven with broccoli With capers and provolone Broccoli f Shallots Garlic Gnocchi Dried oregano Capers f Provolone, miniflakes f 7 Total: min. * % Easy Eat within 5 days V Vegetarian The pronunciation of these balls of dough can be tricky - it is pronounced nioki - but luckily the preparation is very easy. In this recipe you'll be roasting them, which gives them even more flavour. You'll then oven-melt provolone on top and the capers give this dish an interesting twist.

16 A GOOD START PREPARATION Preheat the oven to 210 degrees and bring 300 ml of water per person to the boil in a pan with a lid for the broccoli. Cut the broccoli head into florets and dice the stem. Mince the shallots, and press or finely chop the garlic. EQUIPMENT A pan with a lid, a deep saucepan, a colander and an oven dish. Let s start cooking the gnocchi from the oven with broccoli. FRY THE GNOCCHI Heat 2 tbsp olive oil per person in a deep saucepan and fry the shallots with a pinch of salt for 2 minutes at medium-low heat. Turn up the heat and add the gnocchi. Fry the gnocchi for 5 6 minutes until golden brown. Add the garlic and the dried oregano and stir-fry for another 1 minutes. BOIL THE BROCCOLI In the meantime, boil the broccoli with a pinch of salt, covered, for 2 3 minutes. Drain but set aside 40 ml of the cooking fluid per person. Drain the broccoli in a colander. SERVES 1-6 1P 2P 3P 4P 5P 6P Broccoli (g) f Shallots (pcs) 1/ / /2 3 Garlic (cloves) Gnocchi (g) 1) 3) Dried oregano (tsp) 1/ / /2 3 Capers (g) f Provolone, mini-flakes (g) 7) f Olive oil* (tbsp) 2 1/ / /2 15 Salt & pepper* to taste *Not included fstore in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3979 / / 163 Total fat (g) 46 8 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 10 2 Protein (g) 30 5 Salt (g) ) Glutens 3) Eggs 7) Milk/lactose MIX THE GNOCCHI Mix the broccoli with the gnocchi, capers, half the provolone, the remaining olive oil, salt and pepper in an oven dish. Pour the cooking fluid you ve set aside over the gnocchi. IN THE OVEN Garnish the dish with the remaining provolone. Roast the gnocchi in the oven for minutes. SERVE Transfer the dish to plates. 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 SEASONED CHICKEN BURGERS WITH NAAN With ras-el-hanout-aubergine from the oven and raita Aubergine f Ras el hanout Cucumber f Fresh mint f Ground cumin seeds Full-fat yoghurt f Seasoned chicken burgers f Naan bread Fresh coriander f Spring onions f 9 Total: min. * Easy Eat within 3 days These chicken burgers are inspired by India: they have a spicy seasoning, you ll eat them with naan and serve them with an Indian yoghurt dip for a refreshing balance. The strong, warm flavours of the ras el hanout give the aubergine a hint of the Middle-East.

18 A GOOD START INCISE THE AUBERGINE Pre-heat the oven to 200 degrees. Cut the aubergine in half lengthwise. Incise the flesh crosswise (see photo). Transfer the aubergine to a baking sheet lined with baking paper with the incisions facing up. Mix the ras el hanout in a bowl with 1 tbsp olive oil per person, ample salt and pepper. Sprinkle the aubergines with oil and roast in the oven for minutes. EQUIPMENT A baking sheet lined with baking paper, a bowl, a grater, a sieve or a colander and a frying pan. Let s start cooking the seasoned chicken burgers with naan. GRATE THE CUCUMBER In the meantime, grate the cucumber with a coarse grater. Drain the grated cucumber in a sieve or colander and squeeze out the moisture with the convex side of a spoon. ttip: The longer you roast the aubergine, the more flavour it gets. If you've got more time, put them in the oven in advance. They can easily roast for minutes. MAKE THE RAITA Cut the mint leaves into strips. Mix the mint with the cucumber, coriander seeds and yoghurt in a bowl. Season to taste with salt and pepper and set aside. SERVES 1-6 1P 2P 3P 4P 5P 6P Aubergine (pcs) f 1/ / /2 3 Ras el hanout (tsp) 1/ / /2 3 Cucumbers (pcs) f 1/4 1/2 3/ /4 1 1/2 Fresh mint (leaves) 23) f Ground cumin seeds (tsp) 1/ / /2 3 Full-fat yoghurt (g) 7) 19) 22) f Seasoned chicken burgers (50 g) f Naan bread (pcs) 1) 6) 7) 25) Fresh coriander (sprigs) 23) f Spring onions (pcs) f 1/ / /2 3 Olive oil* (tbsp) 1 1/ / /2 9 Salt & pepper* to taste *Not included fstore in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3067 / / 140 Total fat (g) 35 7 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 10 2 Protein (g) 32 6 Salt (g) ) Glutens 6) Soy 7) Milk/lactose. May contain traces of: 19) Peanuts 22) Nuts 23) Celery 25) Sesame FRY THE CHICKEN BURGERS When the aubergines are almost done, heat the remaining olive oil in a frying pan to medium-high heat and fry the chicken burgers for 3 5 minutes on each side until done tt. In the meantime heat the naan bread for 3 4 minutes together with the aubergines in the oven. tttip: Don t like raw spring onions? Cut the spring onions into thin rings in step 4 and fry them together with the chicken burgers. CHOP THE In the meantime, coarsely chop the coriander and cut the spring onions into rings. Cut the naan bread in half lengthwise. SERVE Top two pieces of naan per person with the chicken burger and scoop some of the raita on top. Fold the naan in half to cover the burger. You can secure them with a skewer or cut them into quarters to create a bottom and top side. Transfer the naan burgers to plates, place the aubergine on the side and garnish the aubergine with the coriander and spring onions. Serve with the remaining raita. 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 Pitas with falafel and yazzara dip With mini-romaine, red sweet pepper and feta White pita Red sweet peppers f Mini-Romaine f Falafel f Feta f Yazzara f 4 Total: 20 min. Quick & Easy - Very simple v Vegetarian % Eat within 5 days Yazzara creates a colourful party on your plate. This dip owes its bright colour to the carrot and pumpkin it is made of. Flavoured with ginger, creme fraiche and bay leaf, this makes for a nice variation to dips like hummus which are more commonly combined with falafel.

20 A GOOD START 1 PREPARATION Pre-heat the oven to 200 degrees and bake the pitas for 6 8 minutes until golden-brown or toast the pitas in a toaster. Dice the red sweet pepper. Finely chop the mini-romaine. EQUIPMENT 2x a frying pan and a bowl. Let s start cooking the pitas with falafel and yazarra dip. 2 FRY Heat half the olive oil in a frying pan at medium-high heat and fry the red sweet pepper for 5 7 minutes. Season to taste with salt and pepper. In the meantime, heat the remaining olive oil in another frying pan at medium to high heat and fry the falafel for 3 4 minutes until brown. Crumble the feta. SERVES 1-6 1P 2P 3P 4P 5P 6P White pita (pcs) Red sweet peppers (pcs) f 1/ / /2 3 Mini-Romaine (head) f Falafel balls (g) 1) 19) 22) f Feta (g) 7) f Yazarra (g) 7) 19) 22) f Mustard* (tsp) 1/ / /2 3 Honey* (tsp) 1/ / /2 3 White wine vinegar* (tsp) 1/ / /2 3 Extra-virgin olive oil* (tbsp) 1/ / /2 3 Olive oil* (tbsp) 1 1 1/ Salt & pepper* to taste *Not included fstore in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 4092 / / 159 Fats (g) 42 7 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 14 2 Protein (g) 28 5 Salt (g) ) Glutens 7) Milk/lactose Can contain traces of: 19) Peanuts 22) Nuts 3 DRESS THE SALAD In the meantime, dress the mini-romaine in a bowl with the mustard, honey, white wine vinegar and the extravirgin olive oil. Season to taste with salt and pepper. 4 SERVE Serve everything in separate bowls and let everyone stuff their own pitas to taste with mini-romaine, sweet pepper and falafel. Garnish with the feta and serve with the yazarra dip. 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

21 Pearl couscous salad with German steak With fried portobello and pesto dressing Pearl couscous Garlic Portobello f Tomatoes f Green pesto f German steak (110 g) f Rocket salad f 4 Total: 20 min. * Easy Eat within 3 days Quick & Easy Pesto has a strong flavour making it a convenient ingredient if you've in a hurry - it makes for an intensely flavoured sauce in a jiffy. By adding olive oil and vinegar to the pesto, you'll whip up a dressing for the salad.

22 A GOOD START EQUIPMENT A pan with a lid, 2x a frying pan, a small bowl and a salad bowl. Let s start cooking the pearl couscous salad with German steak. 1 BOIL AND CUT Bring 300 ml water per person to the boil in a pan with a lid. Crumble the stock cube over it and boil the pearl couscous, covered, for 12 minutes until done. Drain, fluff the grains and set aside uncovered to steam dry. Press or finely chop the garlic. Cut the portobello into slices and the tomato into wedges. 2 PREPARE THE PORTOBELLO AND DRESSING Heat the olive oil in a frying pan at medium-high heat, add the garlic, portobello, salt and pepper and stir-fry for 5 6 minutes until golden-brown. In the meantime, whip up a dressing of green pesto, extravirgin olive oil and black balsamic vinegar in a small bowl and season to taste with salt and pepper. SERVES 1-6 1P 2P 3P 4P 5P 6P Pearl couscous (g) 1) Garlic (cloves) f 1/ / /2 3 Portobello (pcs) f Tomatoes (pcs) f Green pesto (g) 7) 8) f German steak (110 g) f Rocket salad (g) 23) f Vegetable stock cubes* (pcs) 1/ / /2 3 Olive oil* (tbsp) 1/ / /2 3 Extra-virgin olive oil* (tbsp) Black balsamic vinegar* (tsp) Butter* (tbsp) 1/ / /2 3 Salt & pepper* to taste *Not included fstore in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3561 / / 127 Fats (g) 45 7 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 7 1 Protein (g) 42 6 Salt (g) ) Glutens 7) Milk/lactose 8) Nuts Can contain traces of: 23) Celery 3 FRY AND MIX Heat another frying pan with butter at medium to high heat and fry the German steak for 2 4 minutes on each side t. Sprinkle with salt and pepper. In the meantime, mix the tomato, rocket salad and half the pesto dressing in a salad bowl. Next, add the pearl couscous and mix well. ttip: It s OK if the German steak is still rare on the inside after frying it. 4 SERVE Transfer the pearl couscous to plates. Place the portobello and German steak on top and garnish with the remaining pesto dressing. 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

23 POLLO TONNATO WITH SOURDOUGH BREAD POACHED CHICKEN WITH TUNA SAUCE Red cherry tomatoes f Sourdough bread Tuna Capers f Mayonnaise f Fresh basil f Flat parsley f Fresh chives 23) f Chicken breast tenderloins f Lettuce mix f 8 40 min. Several steps + Eat within 3 days A classic vitello tonnato consists of thinly sliced veal fricandeau with a tuna-caper mayonnaise. This flavoursome tuna salad also goes great with chicken. You can add even more flavour to the chicken tenderloins by poaching them in stock. With roasted tomatoes, crunchy sourdough bread and home-made herbed butter, you re set for a great meal!

24 A GOOD START ROAST THE TOMATOES Pre-heat the oven to 200 degrees. Take the butter out of the refrigerator and allow to reach room temperature. Mix the red cherry tomatoes with the olive oil, black balsamic vinegar, salt and pepper in an oven dish. Roast the tomatoes in the oven for minutes. Add the sourdough bread for the final 6-8 minutes. EQUIPMENT An oven dish, a high bowl, a hand blender, a small bowl, plastic wrap and a pan. Let s start cooking the pollo tonnato with sourdough bread. MAKE THE SAUCE In the meantime, drain the tuna. In a high bowl, mix half the basil leaves, half the capers, the mayonnaise and the tuna into a smooth sauce with a hand blender. Season to taste with salt and peppert. ttip: The capers are already salty. Make sure you taste the sauce before seasoning. Do not add too much extra salt. MAKE THE HERBED BUTTER Finely chop the remaining basil, parsley and chives. In a small bowl, mix the parsley and chives with the soft butter. Season to taste with salt and pepper. Cover with plastic wrap and store in the refrigerator for later use. SERVES 1-6 1P 2P 3P 4P 5P 6P Red cherry tomatoes (g) f Sourdough bread (buns) 1) 6) 11) 17) 21) 22) 27) f Tuna (can) 4) 1/2 1 1½ 2 2½ 3 Capers (g) f Mayonnaise (g) 3) 10) 19) 22) f Fresh basil (leaves) 23) f Flat parsley (sprigs) 23) f Fresh chives (sprigs) 23) f Chicken breast tenderloins (g) f Lettuce mix (g ) 23) f Butter* (g) Olive oil* (tbsp) Black balsamic vinegar* (tbsp) 1/2 1 1½ 2 2½ 3 Chicken stock *(ml) Extra-virgin olive oil* (tbsp) Salt & pepper* *Not included fstore in the refrigerator 1/2 1 1½ 2 2½ 3 to taste NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 5234 / / 237 Fats (g) Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 6 1 Protein (g) 42 8 POACH THE CHICKEN Prepare the chicken stock in a pan. When the stock boils, turn down the heat to low and transfer the chicken tenderloin to the stock. Boil the chicken, for 6 8 minutes until done. Remove the chicken from the stock. FINISH THE TONNATO On the plates, make a bed of the lettuce mix and sprinkle with the extra-virgin olive oil. Top with the poached chicken tenderloins. Transfer the tuna sauce to plates and garnish with the remaining capers and basil. SERVE Serve the pollo tonnato with the roasted tomatoes and sourdough bread with herbed butter. Salt (g) ) Glutens 3) Eggs 4) Fish 6) Soy 10) Mustard 11) Sesame Can contain traces of: 17) Eggs 19) Peanuts 21) Milk/lactose 22) Nuts 23) Celery 27) Lupin 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

25 FRIED APPLE WITH RAISINS AND STROOPWAFEL CRUMBS With cinnamon, almonds and sour cream - Very simple This simple dessert resembles the filling of an apple pie. You ll fry the apple and raisins with cinnamon in butter to 3 % Total: min. Eat within 5 days create a smooth substance. Add a generous scoop of sour cream for the necessary freshness, and enjoy! Elstar apple Raisins Ground cinnamon Shaved almonds Sour cream f Stroopwafel crumbs

26 DELICIOUS DESSERT FRIED APPLE WITH RAISINS AND STROOPWAFEL CRUMBS EQUIPMENT 2x a frying pan. 1Peel the apples, remove the core and cut the apples into small cubes. Heat the butter in a frying pan to mediumhigh heat and stir-fry the apple with the raisins, cinnamon and sugar for 6 8 minutes. In the meantime, heat another frying pan without oil to 2 medium-high heat and roast the shaved almonds until golden brown. Remove from the pan and set aside. Transfer the fried apples and raisins to plates and 3 serve with a scoop of sour cream. Garnish the apples with the shaved almonds and stroopwafel crumbs. 2P 4P Elstar apple (pcs) 4 8 Raisins (g) 19) 22) 25) Ground cinnamon (tsp) 1 2 Shaved almonds (g) 8) 19) 22) 25) Sour cream (g) 7) f Stroopwafel crumbs (g) 1) 3) 19) 22) Butter* (tbsp) 2 4 Sugar* (tsp) 1 2 *Not included fstore in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2017 / / 130 Fats (g) 18 5 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 8 2 Protein (g) 6 2 Salt (g) ) Glutens 3) Eggs 7) Milk/lactose 8) Nuts Can contain traces of: 19) Peanuts 22) Nuts 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 WEEK

27 BREAKFAST 1- OMELETTE WITH AVOCADO With a brown raisin roll 1x 1 2 OMELETTE WITH AVOCADO With a brown rose roll SMOOTHIE BOWL WITH KIWI AND PEAR With cashew nuts and raisins FOR 1 BREAKFAST 2P 4P Free-range eggs (pcs) 3) f 4 8 Whole-wheat rose roll (pcs) 1) 17) 20) 21) 22) 25) 27) 2 4 Fresh chives (sprigs) 23) f 3 6 Avocado (pcs) 1 2 Milk* splash Olive oil* (tbsp) 1 1 Salt & pepper* *Not included fstore in the refrigerator To taste 3 Juice oranges RUSKS With ham, aged cheese and jam -BREAKFAST BOX- GOOD MORNING! -EXTRA- 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. Pre-heat the oven to 180 degrees. In a bowl, whisk the eggs together with a 1 splash of milk, salt and pepper. Finely cut or chop the chives and add to the egg mixture. Bake the rose rolls in the oven for 8 minutes. 2 In the meantime, cut the avocado in half, remove the pit and skin and chop the 3 flesh into slices. Heat the olive oil in a frying pan at medium-high heat and fry 1 omelette 4 per person. Transfer the omelettes to plates and spread with avocado. Serve the roll with 5 the omelette. EQUIPMENT A bowl and a frying pan. NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2385 / / 188 Fats (g) Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 5 2 Protein (g) 21 7 Salt (g) ) Glutens 3) Eggs Can contain traces of: 17) Eggs 20) Soy 21) Milk/lactose 22) Nuts 23) Celery 25) Sesame 27) Lupin WEEK

28 BREAKFAST 2-2x BREAKFAST 3- SMOOTHIE BOWL WITH KIWI AND PEAR With cashews and raisins RUSKS With ham, aged cheese and jam 2x Remove the core from the pear and peel 1 the kiwi. Finely dice 1/4 of the pear and transfer to breakfast bowls. Transfer the kiwi, the remaining pear, 2 the yoghurt and half the cashews and raisins to a blender or the pitcher of a hand-held blender. Purée into a thick smoothie. Pour the smoothie over the diced pear 3 in the breakfast bowls and garnish with the remaining cashews and raisins. FOR 1 BREAKFAST 2P 4P Conference pears (pcs)) 2 4 Kiwis (pcs) 1 2 Full-fat yoghurt (ml) 7) 15) 20) f Roasted cashews (g) 5) 8) 22) 25) Raisins (g) 19) 22) 25) *Not included fstore in the refrigerator EQUIPMENT A blender or a hand-held blender with a pitcher NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 1661 / / 81 Fats (g) 14 3 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 7 1 Protein (g) 10 2 Salt (g) Spread 1 rusk per person with cheese, 1 1 with ham and 1 with jam. Transfer the rusks onto the plates. 2 FOR 1 BREAKFAST 2P 4P Spelt rusks (pcs) 1) 21) 25) 6 12 Aged cheese (slices) 7) f 2 4 Ham (slices) 7) 15) f 2 4 Berry-strawberry spread (jar) 1/2 1 *Not included fstore in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 1293 / / 292 Fats (g) Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 5 5 Protein (g) Salt (g) ) Glutens 7) Milk/lactose Can contain traces of: 15) Glutens 21) Milk/lactose 25) Sesame 5) Peanuts 7) Milk/lactose 8) Nuts Can contain traces of: 15) Glutens 19) Peanuts 20) Soy 22) (Other) nuts 25) Sesame