Creamy linguine with shrimps and lemon With courgette and tomatoes

Transcription

1 Creamy linguine with shrimps and lemon With courgette and tomatoes COURGETTE Round or elongated, green, yellow or white - courgettes come in all shapes and sizes. Did you know it is very easy to grow this vegetable yourself? Courgettes f Dried rosemary Garlic Tomatoes f Lemons Linguine Shrimps f Creme fraiche f 7 Total: min. * Easy Eat within 3 days b Family Pasta is part of Italy's cultural heritage. The secret of good pasta? Simplicity. This combination of shrimp, summery vegetables and deliciously aromatic rosemary teleports you straight to the Mediterranean Sea. Buon appetito!

2 A GOOD START ROAST THE COURGETTES Pre-heat the oven to 210 degrees. Cut the courgette into half slices of 1/2 cm thick. Transfer the courgette to a baking sheet lined with baking paper, sprinkle with the dried rosemary and drizzle with half the olive oil. Season with salt and paper and roast in the oven for minutes or until the courgette is brown and done. EQUIPMENT A baking sheet lined with baking paper, a fine grater, a pan with a lid, a deep saucepan and tin foil. Let s start cooking the fettuccine with shrimp and lemon. CUT AND BOIL In the meantime, press or finely chop the garlic and cut the tomatoes into 1 cm cubes. Grate the yellow rind of the lemon (zest) with a fine grater and juice the lemon. Fill a pan with a lid with plenty of water, bring to the boil, add the linguine and boil, covered, for minutes. Drain, reserving a little of the cooking liquid, and allow to steam dry, uncovered. STIR-FRY THE SHRIMPS Tap the shrimp dry with paper towels. Heat the remaining olive oil in a frying pan and fry the shrimp at medium-high heat for 3 4 minutes tt. Season with salt and pepper. Remove the shrimp from the pan and set aside, wrapped in tin foil. SERVES 1-6 1P 2P 3P 4P 5P 6P Courgettes (pcs) f 1/2 1 11/2 2 21/2 3 Dried rosemary (tsp) Garlic (cloves) Tomatoes (pcs) f Lemons (pcs) 1/2 1 11/2 2 21/2 3 Linguine (g) 1) 17) 20) Shrimps (g) 2) f Creme fraiche (tbsp) 7) 15) 20) f *Not included Olive oil* (tbsp) Sunflower oil* (tbsp) 1/4 1/2 3/4 1 11/4 11/2 Salt & pepper* f keep in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2933 / / 100 Total fat (g) 29 4 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 6 1 Protein (g) 27 4 Salt (g) ) Glutens 2) Crustaceans 7) Milk/lactose May contain traces of: 15) Glutens 17) Eggs 20) Soy MAKE THE SAUCE Heat the sunflower oil in the same deep saucepan and gently fry the garlic for 1 minute at medium-low heat. Add the diced tomatoes and fry for 2 minutes until soft. Turn down the heat, add the creme fraiche and allow to melt while stirring. Stir 1/2 1 tbsp cooking liquid per person from the linguine into the sauce to make it a little thinner. Season with salt and pepper. ASSEMBLE THE PASTA Add the linguine to the deep saucepan and stir into the sauce. Next, add half the courgette, half the shrimps,1 tsp lemon juice per person and 1/4 tsp lemon zest. Mix well. ttip: Keep a close eye on the courgette. How long you need to cook it depends on your oven and the thickness of your slices. SERVE Transfer the linguine to plates and garnish with the remaining courgette and shrimp. Garnish with the remaining lemon zest. tttip: Shrimp cook very quickly. Frying them too long makes them tough and hard. Keep a close eye on how long you fry them! LTIP: Are you keeping an eye on your calorie intake? Use 65 g fettuccine per person and 30 g creme fraiche. Then the dish contains 586 kcal, 26 g fat, 61 g carbohydrates, 5 g fibre, 24 g protein and 0.7 g salt. 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 Gyros with Mediterranean bulgur With kohlrabi, cumin and labne BULGUR This wheat grain is steamed, dried and then ground. Bulgur has a slightly nutty flavour and can be consumed both warm and cold. Kohlrabi f Onion Ground cumin Whole-wheat bulgur Gyros-style pork strips f Mesclun f Labne f 6 Total: min. * Easy Eat within 3 days L Calorie-conscious Labne is an ingredient from Arabic cuisine. It is drained yoghurt, just like curd except it has a little bit of salt and herbs as a topping. It is consumed as a dip with a piece of flatbread for example, but it also works very well as a refreshing garnishing of Middle-Eastern or Mediterranean dishes like this bulgur.

4 A GOOD START PREPARATION Prepare the stock. Weigh and peel the kohlrabi and cut into 1 cm cubes. Mince the onion. EQUIPMENT 2X a deep saucepan with a lid and a frying pan. Let s start cooking the gyros with Mediterranean bulgur.. PREPARE THE BULGUR In the meantime, heat 1/3 of the olive oil in a stockpot with a lid and fry the onion for 2 minutes at medium-high heat. Add the cumin and the bulgur and stir-fry for 1 minute. Pour in the stock and simmer for minutes, covered, at low heat until all the stock has been absorbed. Stir regularly and set aside, uncovered, to steam dry. FRY THE KOHLRABI Heat 1/3 of the olive oil in a stockpot with a lid and fry the kohlrabi for 3 minutes at medium-high heat. Season with salt and pepper. Add 2 tbsp water per person, cover the pan and fry for minutes at medium-low heat or until the kohlrabi is soft. SERVES 1-6 1P 2P 3P 4P 5P 6P Kohlrabi (g) f Onions (pcs) 1/2 1 11/2 2 21/2 3 Ground cumin (tsp) Whole-wheat bulgur (g) 1) Gyros-style pork strips (g) f Mesclun (g) 23) f Labne (g) 7) 19) 22) f *Not included Vegetable stock* (ml) Olive oil* (tbsp) White balsamic vinegar* (tsp) 1/2 1 11/2 2 21/2 3 Extra-virgin olive oil* Salt & pepper* f keep in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2891 / / 98 Total fat (g) 22 3 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 17 2 Protein (g) 46 7 Salt (g) ) Glutens 7) Milk/lactose May contain traces of: 19) Peanuts 22) Nuts 23) Celery FRY THE GYROS Heat the remaining olive oil in a frying pan and stir-fry the gyros at medium-high heat for 8 10 minutes. Remove the pan from the heat. MIX Add the kohlrabi, white balsamic vinegar, half the mesclun and half the gyros to the bulgur. Toss firmly and season with salt and pepper. Add the remaining mesclun to the frying pan with the remaining gyros and toss well. SERVE Transfer the bulgur to plates and top with the remaining gyros. Drizzle with extravirgin olive oil and garnish with the labne. LTIP: Are you keeping an eye on your calorie intake? Use 2/3 of the boiled bulgur for this dish. You can use the remaining bulgur for a lunch salad the next day. Then the dish contains 602 kcal, 22 g fat, 70 g carbohydrates, 17 g fibre and 46 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

5 TOMATO-SWEET PEPPER SOUP WITH TARRAGON With pearl couscous and breadsticks APRICOTS Fresh apricots are deliciously fresh and sweet. Athletes prefer the dried variety because it is rich in potassium, a substance that combats cramps. Onions Garlic Tomatoes f Red sweet peppers f Dried apricots Fresh tarragon f Pearl couscous White ciabatta Sour cream f Grated grana padano f 6 Total: min. * % Easy Eat within 5 days v Vegetarian Are you familiar with the umami flavour? This fifth flavour - in addition to salty, sweet, acidic and bitter - is quite difficult to describe, but it is known for its rounded, pleasant and savoury qualities. In this recipe, the tomatoes add umami, which is enhanced by the sweet flavours of the apricots and sweet pepper.

6 A GOOD START PREPARATION Preheat the oven to 200 degrees and bring 300 ml of water per person to the boil for the soup. Mince the onion and press or finely chop the garlic. Cut the tomatoes, red sweet peppers and dried apricots into pieces. Strip the leaves from the tarragon sprigs and finely chop the leaves. EQUIPMENT A soup pan with a lid, a pan with a lid, a baking sheet lined with baking paper and a hand-held blender. Let s start cooking the tomato-sweet pepper soup with tarragon. PREPARE THE SOUP Heat half the olive oil in a soup pan with a lid and fry the onion, tomato, sweet pepper, apricots and half the garlic for 2 minutes at medium-low heat, stirring constantly. Add 200 ml boiling water per person and crumble 1/2 stock cube per person over the pan. Allow the soup to simmer, covered, for 15 minutes. BOIL THE PEARL COUSCOUS In the meantime, put the pearl couscous in a pan with a lid, barely covered with water. Bring to the boil and boil the pearl couscous, covered, for minutes. Drain, fluff with a fork and set aside uncovered to steam dry. ttip: Weigh the pearl couscous. There may be more pearl couscous in the box than you need for this soup. SERVES 1-6 1P 2P 3P 4P 5P 6P Onions (pcs) 1/2 1 11/2 2 21/2 3 Garlic (cloves) Tomatoes (pcs) f Red sweet peppers (pcs) f 1/2 1 11/2 2 21/2 3 Dried apricots (g) Fresh tarragon (sprigs) 23) f Pearl couscous (g) 1) White ciabattas (pcs) 1) 6) 7) 17) 22) 25) 27) Sour cream (g) 7) f Grated grana padano (g) 3) 7) f *Not included Olive oil* (tbsp) Vegetable stock cubes* (pcs) 1/2 1 11/2 2 21/2 3 Salt & pepper* f keep in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2929 / / 97 Total fat (g) 28 4 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 14 2 Protein (g) 20 3 Salt (g) BAKE THE BREAD STICKS In the meantime, cut each ciabatta in half lengthwise and then cut each half into three strips. Transfer the ciabatta strips to a baking sheet lined with baking paper, drizzle with the remaining olive oil and sprinkle with the remaining garlic. Bake in the oven for 6 minutes until crispy. QTIP: Are you running short on time? Simply bake the ciabatta in the oven without any oil or garlic. Instead, fry all the garlic in Step 2 for an extra tasty soup. SEASON While the bread sticks are in the oven, remove the soup pan from the heat. Add half the sour cream and purée the soup using a hand-held blender. Season with salt and pepper and, if the soup is too thick, dilute with a little of the remaining boiling water. Stir the pearl couscous into the soup. SERVE Pour the soup into bowls and garnish with the grana padano, the remaining sour cream and the tarragon. Serve with the bread sticks. LTIP: Are you keeping an eye on your calorie intake? Use half the grana padano and half the sour cream. Then the dish contains 620 kcal, 22 g fat, 86 g carbohydrates, 14 g fibre, 16 g protein and 3.8 g salt. 1) Glutens 3) Eggs 6) Soy 7) Milk/lactose May contain traces of: 17) Eggs 22) Nuts 23) Celery 25) Sesame 27) Lupins 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 HADDOCK FILLET WITH BACON AND LEMON With summery spinach-tomato hotchpotch HADDOCK The name Haddock is thought to originate from the French word adober which means to prepare. Crumbly potatoes Lemon Fillet of haddock f Bacon f Tomato f Garlic Spinach f The salty flavour of the bacon and the refreshingly acidic lemon zest fit the haddock like a 6 Total: min. g Gluten-free READ MORE ABOUT glove. Haddock is part of the codfish family, except it has a slightly stronger flavour and the HADDOCK Easy meat is a little more delicate. Our haddock has the MSC logo, which stands for sustainable IN OUR BLOG fishing. Read all about this fish in our blog! Eat within 3 days *

8 A GOOD START BOIL THE POTATOES Peel the potatoes and cut into coarse pieces. Make sure that the potatoes are barely covered in the pan with the lid, bring to the boil and boil the potatoes for minutes until done. Drain and set aside, uncovered, to steam dry. EQUIPMENT A pan with a lid, a wok or a deep saucepan, a frying pan and a potato masher. Let s start cooking the haddock fillet with bacon and lemon zest. PREPARE THE FISH In the meantime, grate the rind of the lemon (zest) with a fine grater and cut the lemon into wedges t. Rub the haddock fillet with 1/4 tsp lemon zest per person, salt and pepper. Wrap 2 slices of bacon around each haddock fillet. FRY THE VEGETABLES Dice the tomato and press or finely chop the garlic. Heat half the olive oil in a wok or deep saucepan and fry the garlic and the spinach for 4 5 minutes, in batches if necessary. Add the tomato cubes and fry for another 2 3 minutes tt. SERVES 1-6 1P 2P 3P 4P 5P 6P Crumbly potatoes (g) Lemons (pcs) 1/4 1/2 3/4 1 11/4 11/2 Fillet of haddock (skinned) (100 g) 4) f Bacon (rashers) f Tomatoes (pcs) f Garlic (cloves) Spinach (g) 23) f *Not included Olive oil* (tbsp) Butter* (tbsp) Mustard* (tsp) 11/2 3 41/2 6 71/2 9 Salt & pepper* f keep in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2841 / / 102 Total fat (g) 31 5 Of which: saturated (g) Carbohydrates (g) 62 9 Of which: sugars (g) Fibre (g) 9 1 Protein (g) 31 5 Salt (g) ) Fish May contain traces of: 23) Celery FRY THE FISH In the meantime, heat a frying pan with the remaining olive oil to medium-high heat. Fry the haddock for 2 3 minutes on each side. ttip: Don t like lemon zest but do enjoy the refreshingly acidic juice? Don t use the zest but instead squeeze the lemon wedges over the fish right before serving (or at the table). You can also mix a little lemon juice into the purée. Don t do this until you re about to eat, otherwise it will turn a little bit bitter. MAKE THE HOTCHPOTCH Purée the potatoes with a potato masher together with the butter and mustard. Mix the spinach and tomato into the purée, pour in the reduction from the haddock and season to taste with salt and pepper. SERVE Serve the haddock with the spinach hotchpotch and lemon wedges. tttip: Do the tomatoes or spinach release a lot of moisture? Drain the spinach mixture in a colander before mixing it into the purée. 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 Pad thai with chicken thigh and scrambled eggs With noodles, coriander and peanuts LIME Lime zest or the refreshingly acidic juice enhances the savoury flavours in a dish, just like a pinch of salt in sweet dishes. Lime Fresh coriander f Salted peanuts Garlic Free-range eggs f Chicken thigh pieces f Mix of white cabbage and carrot f Fish sauce Soy sauce Noodles 5 Total: min. d Lactose-free - Very simple b Family Eat within 3 days Pad thai is one of the most popular dishes in Thai cuisine. The basic recipe combines sweet, salty and acidic flavours with a bit of spiciness. Today you'll be making pad thai with chicken, but it also goes great with shrimp, fish or a mix of fish and meat.

10 A GOOD START CHOP THE Bring ample water to the boil in a pan with a lid for the udon noodles. Cut the lemon into wedges and coarsely chop the coriander and salted peanuts. Press or finely chop the garlic. EQUIPMENT A pan with a lid, a bowl, a wok or deep saucepan and a frying pan. Let s start cooking the pad thai with chicken thigh and scrambled egg. MIX THE EGG Fluff the egg in a bowl using a fork and season with salt and pepper. FRY Heat the sunflower oil in a wok or deep saucepan with a lid and fry the chicken thigh strips and garlic for 3 4 minute at high heat. Add the white cabbage and carrot, fish sauce, soy sauce, sambal, brown sugar t and 1 tbsp water per person and fry for 6 8 minutes at medium-high heat. SERVES 1-6 1P 2P 3P 4P 5P 6P Lime (pcs) 1/2 1 11/2 2 21/2 3 Fresh coriander (sprigs) 23) f Salted peanuts (g) 5) 22) 25) Garlic (cloves) 1/2 1 11/2 2 21/2 3 Free-range eggs (pcs) 3) f Chicken thigh pieces (g) f Mix of white cabbage and carrot (g) 23) f Fish sauce (tsp) 4) Soy sauce (tsp) 1) 6) Noodles (g) 1) *Not included Sunflower oil* (tbsp) 1/2 1 11/2 2 21/2 3 Sambal* (tsp) 1/2 1 11/2 2 21/2 3 Brown sugar* (tsp) 1/2 1 11/2 2 21/2 3 Olive oil* (tbsp) 1/2 1 11/2 2 21/2 3 Salt & pepper* f keep in the refrigerator BOIL THE NOODLES In the meantime, boil the noodles, covered, for 4 minutes in the pan with water. Drain and set aside, uncovered, to steam dry. Add the noodles to the wok or deep saucepan and blend in thoroughly. FRY THE EGG In the meantime, heat the olive oil in a frying pan at medium-high heat and stirfry the egg for 2 3 minutes or until the egg has set tt. Season with salt and pepper. SERVE Transfer the noodles with chicken and vegetables to plates, scoop the scrambled eggs on top and sprinkle with coriander and peanuts. Serve with the lime wedges. NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3519 / / 126 Total fat (g) 39 6 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 10 2 Protein (g) 47 7 Salt (g) ) Glutens 3) Eggs 4) Fish 5) Peanuts 6) Soy May contain traces of: 22) (Other) 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. ttip: You can also add regular sugar. We've opted for brown sugar because it melts well and adds a caramel-like flavour. tttip: Want to be certain that the egg is completely done? Fry an omelette, cut it into strips and sprinkle it over the dish. tttip: You can also mix the egg into the warm noodles and chicken instead of frying it in a separate pan. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

11 SWEET POTATO PURÉE WITH AUBERGINE GRATIN With aged goat s cheese and chives Aubergine f Aged goat s cheese f Sweet potatoes Fresh chives f Red sweet peppers f 6 Total: min. L Calorie-conscious * Easy V Vegetarian % Eat within 5 days b Family This sweet potato has a slightly coloured skin but the inside is bright orange. The mild, sweet purée is a match made in heaven with the crunchy red sweet peppers and pungent chives. The aged goat s cheese will melt over the aubergine in the oven for a savoury tone.

12 A GOOD START CHOP THE AUBERGINE Heat the oven to 200 degrees and bring the pan to the boil with ample water for the sweet potato. Cut the aubergine lengthwise into slices of about half a centimetre and transfer to a baking tray lined with baking paper. Mix the aubergine slices with the olive oil, salt and pepper. EQUIPMENT A pan with a lid, a baking sheet lined with baking paper and a potato masher. Let s start cooking the sweet potato purée with aubergine gratin. FRY THE AUBERGINE Sprinkle the aubergine with half the goat s cheese and roast for minutes in the oven, or until soft t. ttip: By sprinkling the aubergine with a generous amount of salt, they will soften up faster. Is the aubergine drying out too quickly? Add a little extra olive oil. PREPARE THE SWEET POTATOES In the meantime, weigh the sweet potato. Peel the sweet potatoes and cut into coarse pieces. Boil the sweet potatoes for 10 minutes, covered, in the pan with ample water. Drain and set aside, uncovered, to steam dry. ttip: Aged cheese melts differently than younger cheese varieties. If you don t like the texture of melted aged (goat's) cheese, use all the goat's cheese in step 6. SERVES 1-6 1P 2P 3P 4P 5P 6P Aubergine (pcs) f Aged goat s cheese flakes (g) 3) 7) f Sweet potatoes (g) Fresh chives (sprigs) 23) f Red sweet peppers (pcs) f 1/2 1 11/2 2 21/2 3 *Not included Olive oil* (tbsp) 1/2 1 11/2 2 21/2 3 Butter* (tbsp) 1/2 1 11/2 2 21/2 3 Milk* Extra-virgin olive oil* Salt & pepper* f keep in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2594 / / 90 Total fat (g) 28 4 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 13 2 Protein (g) 18 3 Salt (g) ) Eggs 7) Milk/lactose May contain traces of: 23) Celery CHOP THE In the meantime, finely cut or chop the chives. Dice the sweet pepper. MAKE THE MASHED POTATOES Mash the sweet potatoes into a coarse purée using a potato masher. Mix in half the chives, the sweet pepper cubes and the butter. Season with salt and pepper. Add extra milk if necessary to make the texture more silky. SERVE Transfer the sweet potato purée to plates, then serve with the aubergine gratin. Garnish with the remaining chives and the remaining goat s cheese. Drizzle with extra-virgin olive oil. 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 Creamy spinach gratin with fried egg With fried potatoes Firm coocking potatoes Onion 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!

14 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 onion, 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 onion, 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 with the nutmegtt, salt and pepper. SERVES 1-6 1P 2P 3P 4P 5P 6P Firm cooking potatoes (g) Onion (pcs) 1/4 1/2 3/4 1 11/4 11/2 Garlic (cloves) 1/2 1 11/2 2 21/2 3 Tomatoes (pcs) f Nutmeg (bulb) Dried thyme (tsp) 1/2 1 11/2 2 21/2 3 Spinach (g) 23) f Creme fraiche (tbsp) 7) 15) 20) f Grated aged cheese (g) 7) f Free-range eggs (pcs) 3) f *Not included Olive oil* (tbsp) Butter* (tbsp) 1/2 1 11/2 2 21/2 3 Salt & pepper* 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) 58 8 Of which: sugars (g) Fibre (g) 11 1 Protein (g) 27 4 Salt (g) 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 with salt and pepper. SERVE Transfer the potatoes to plates and top with the fried egg. Serve with the spinach gratin. 3) Eggs 7) Milk/lactose May contain traces of: 15) Glutens 20) Soy 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. 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

15 Feta and garlic tomatoes from the oven With brown rice, capers and pumpkin seeds CAPERS Capers are the flower buds of the caper plant before they open. Once the flower is pollinated, the caper berry forms. Brown rice Garlic Tomato f Red cherry tomatoes f Feta f Capers f Pumpkin seeds Fresh basil f 8 Total: min. * % Easy Eat within 5 days V Vegetarian The Greek love their national pride: on average they consume a whopping 10 kg of feta per person. This traditional sheep s cheese is delicious in a salad but the Greek also like it as a snack, saganaki, where the cheese is pan-fried with a layer of flour. We will keep it simple with feta from the oven - at least as tasty and fewer dishes!

16 A GOOD START BOIL THE RICE Pre-heat the oven to 200 degrees and bring 250 ml water per person to the boil in a pan with a lid. Boil the brown rice, covered, for minutes until done. Drain and allow to steam-dry in a sieve to allow the rice to cool down. To speed up the cooling process of the rice, you can distribute it across a plate or cutting board t. EQUIPMENT A pan with a lid, a sieve, an oven dish and a frying pan. Let s start cooking the feta and garlic tomatoes from the oven. CHOP THE In the meantime, press or finely chop the garlic. Cut the tomatoes into wedges and keep the cherry tomatoes whole. IN THE OVEN Mix all the tomatoes with the garlic in an oven dish and toss with the black balsamic vinegar, half the olive oil, the brown sugar and season with salt and pepper. Carefully place the whole feta tt in the centre on top of the tomatoes and bake for minutes in the oven. Add the capers for the final 5 minutes. SERVES 1-6 1P 2P 3P 4P 5P 6P Brown rice (g) Garlic (cloves) 1/2 1 11/2 2 21/2 3 Tomatoes (pcs) f Red cherry tomatoes (g) f Feta (g) 7) f Capers (g) f Pumpkin seeds (g) 19) 22) 25) Fresh basil (leaves) 23) f *Not included Black balsamic vinegar* (tsp) Olive oil* (tbsp) Brown sugar* (tsp) Salt & pepper* f keep in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2290 / / 153 Total fat (g) 48 9 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 5 1 Protein (g) 24 4 Salt (g) ) Milk/lactose May contain traces of: 19) Peanuts 22) Nuts 23) Celery 25) Sesame PREPARE THE SEASONING In the meantime, heat a frying pan, without any oil, to high heat and roast the pumpkin seeds until they begin to pop. Remove from the pan and set aside. Cut the basil leaves into thin strips. FRY THE RICE Heat the remaining olive oil in a frying pan at medium to high heat and fry the cooled brown rice for 4 5 minutes. Do not stir too much, allow the rice to fry. Season to taste with salt and pepper. SERVE Transfer the brown rice to plates, scoop half the tomatoes on top and half on the side, and carefully place the feta on top of the tomatoes. Pour the juice from the tomatoes over the rice and garnish with the pumpkin seeds and basil. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. ttip: Make sure the rice is properly cooled down before you fry it, otherwise it will lump together. tttip: Didn t manage to keep your feta whole or prefer not to eat an entire slice of feta? Crumble it over the tomatoes before putting them in the oven. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

17 CHICKEN THIGH IN COCONUT SAUCE WITH BOK CHOY With mushrooms and jasmin rice BOK CHOY Bok choy is related to Chinese cabbage. This crunchy vegetable is popular in Asian cuisine and remains nice and crunchy in a wok dish. Jasmin rice Fresh ginger Garlic Mushrooms f Chicken thighs with bone f Coconut milk Sesame seeds Bok choy f Fish sauce Lime 8 Total: min. b Family * Easy g Gluten-free Eat within 3 days d Lactose-free By stewing the chicken thigh including the bone in a home-made coconut sauce, the chicken cooks very evenly and becomes deliciously tender. Stewing it also makes sure that the meat soaks up all the flavours.

18 A GOOD START BOIL THE RICE Bring 225 ml water per person to the boil in a pan with a lid and boil the rice, covered, for 8 minutes. Set aside to rest, covered, for 10 minutes and season with salt and pepper. EQUIPMENT A pan with a lid, a grater, a deep saucepan with a lid and a frying pan. Let s start cooking the chicken thigh in coconut sauce with bok choy. CHOP THE In the meantime, peel and finely chop or grate the ginger t. Press or finely chop the garlic. Halve the mushrooms and cut any bigger ones into quarters. STEW THE CHICKEN Heat half the olive oil in a deep saucepan with a lid and fry the ginger and garlic for 3 4 minutes at medium to high heat. Add the chicken thigh with bone and fry for 6 8 minutes until brown. Add the mushrooms tt salt and pepper, fry for another 2 3 minutes and deglaze with the coconut milk. Cover the pan and stew for another minutes. Turn the chicken every now and then. SERVES 1-6 1P 2P 3P 4P 5P 6P Jasmine rice (g) Fresh ginger (cm) Garlic (cloves) Mushrooms (g) f Chicken thighs (120 g) f Coconut milk (ml) 26) Sesame (g) 11) 19) 22) Bok choy (pcs) f 1/2 1 11/2 2 21/2 3 Fish sauce (tsp) 4) 1/2 1 11/2 2 21/2 3 Lime (pcs) 1/2 1 11/2 2 21/2 3 *Not included Olive oil* (tbsp) 11/2 3 41/2 6 71/2 9 Salt & pepper* f keep in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3431 / / 114 Total fat (g) 44 6 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 6 1 Protein (g) 30 4 Salt (g) ) Fish 11) Sesame May contain traces of: 19) Peanuts 22) Nuts FRY THE BOK CHOY In the meantime, heat a frying pan to high heat and roast the sesame seed, without any oil, until golden-brown. Remove from the pan and set aside. Remove the bottom from the stem of the bok choy, finely slice the leaves and the stems and set them aside, separately. Heat the remaining olive oil in the same frying pan and stir-fry the stems for 2 minutes. Add the green leaves and 1/2 tbsp fish sauce per person and fry for another minute. ADD THE LEMON Juice the lime and sprinkle the chicken in coconut milk with 1 tsp lime juice per person right before serving. Serve the rest of the lime juice separately. ttip: No need to peel the ginger before grating it. That saves lots of time! SERVE Transfer the rice to plates, scoop the bok choy on the side and garnish with the sesame seed. Scoop the chicken in coconut sauce on top of the rice. tttip: The mushrooms cook in the coconut milk which makes them quite tender. If you prefer a bit more of a bite, you can fry them separately. 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 PEARL COUSCOUS SALAD WITH AVOCADO AND FETA With tomato, lime and coriander Onion Tomatoes f Avocado Pearl couscous Lime Fresh coriander f Pumpkin seeds Lamb s lettuce f Feta f Total: 20 min. 4 Quick & Easy Very simple - Vegetarian v % Eat within 5 days In this salad you ll combine ingredients from all corners of the planet. The Middle-Eastern pearl couscous is the perfect base for the creamy South-American avocado and fresh lime. The salty Greek feta adds the perfect finishing touch.

20 A GOOD START 1 PREPARATION Bring 300 ml water per person to the boil in a pan with a lid and crumble 1/2 stock cube per person over it. Finely dice the onion. Dice the tomatoes and avocado. EQUIPMENT: A pan with a lid, a frying pan and a salad bowl. Let s start cooking the pearl couscous salad with avocado and feta. 2 BOIL AND ROAST Add the pearl couscous to the pan with a lid, boil for 12 minutes until done and drain. Zest the the lemon (grate the yellow part of the rind) and squeeze out the lemon juice. Finely chop the fresh coriander. Heat a frying pan, without any oil, to high heat and roast the pumpkin seeds until they begin to pop. SERVES 1-6 1P 2P 3P 4P 5P 6P Onion (pcs) 1/4 1/2 3/4 1 11/4 11/2 Tomatoes (pcs) f Avocado (pcs) 1/ / /2 3 Pearl couscous (g) 1) Lime (pcs) 1/ / /2 3 Fresh coriander (sprigs) 23) f Pumpkin seeds (g) 19) 22) 25) Lamb s lettuce (g) 23) f Feta (g) 7) f *Not included Vegetable stock cube* (ml) 1/ / /2 3 Extra-virgin olive oil* (tbsp) White balsamic vinegar* (tsp) 1/ / /2 3 Honey* (tsp) 1/4 1/2 3/ /4 1 1/2 Salt & pepper* f keep in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3222 / / 129 Fats (g) 41 7 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 10 2 Protein (g) 23 4 Salt (g) ) Glutens 7) Milk/lactose Can contain traces of: 19) Peanuts 22) Nuts 23) Celery 25) Sesame 3 MAKE THE SALAD Use a salad bowl to whip up a French dressing of extravirgin olive oil, white wine vinegar, honey, 1 tsp lemon juice per person and 1/2 tsp lemon zest per person. Mix the pearl couscous and onion into the French dressing. Next, mix in the tomatoes, avocado, coriander and lamb s lettuce. 4 SERVE Transfer the pearl couscous to plates, crumble the feta on top and garnish with the pumpkin 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 Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

21 RIGATONI WITH BROCCOLI AND BACON With creme fraiche and matured cheese BROCCOLI Broccoli is healthy and contains a lot of important nutrients. It has a very different flavour when roasted compared to boiled - more nutty. Broccoli f Rigatoni Onions Garlic Fresh parsley f Diced bacon f Creme fraiche f Grated matured cheese f 4 Total: 20 min. - % Very simple Eat within 5 days r Quick & Easy Rigatoni looks like penne, except it is a bit larger. The ribbed structure of this tubular pasta makes the sauce stick for extra flavour! This dish is quick to prepare and doesn t result in a lot of dish washing: you'll be boiling 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. SERVES BOIL THE RIGATONI AND BROCCOLI Boil ample water in a pan with a lid for the rigatoni and the broccoli. Cut the broccoli head into florets and dice the stem. Boil the rigatoni, covered, for minutes until tender, yet crunchy. Add the broccoli to the pan for the final 5 minutes. 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. 1P 2P 3P 4P 5P 6P Broccoli (g) f Rigatoni (g) 1) 17) 20) Onions (pcs) 1/ / /2 3 Garlic (cloves) 1/ / /2 3 Fresh parsley (sprigs) 23) f Diced bacon (g) f Creme fraiche (pcs) 7) 15) 20) f 1/ / /2 3 Grated aged cheese (g) 7) f Salt & pepper* F keep in the refrigerator *Not included NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3686 / / 126 Fats (g) 47 7 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 12 2 Protein (g) 34 5 Salt (g) ) Glutens 7) Milk/lactose May contain traces of: 15) Glutens 17) Eggs 20) Soy 23) Nuts 3 FRY THE BACON Heat a wok or deep saucepan to high heat and fry the bacon 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. Season 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: Keep some of your cooking fluid so you can add it together with the creme fraiche if you prefer your sauce to be a bit more runny. 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 FRIED SALMON FILLET WITH SAMPHIRE TOPPING WITH FRIED FENNEL, BABY POTATOES AND LEMON MAYONNAISE SPECIAL INGREDIENT SAMPHIRE Samphire looks like seaweed, but it is actually a vegetable. The plants grow on saline or brackish soil, for example along the coastline, and not at sea contrary to what the name may imply. Baby potatoes Onions Garlic Fennel f Lemons f Fresh dill f Mayonnaise f Salmon fillet f Samphire f min Gluten-free Several steps Eat within 3 days g Give it everything you've got for this delicious dish - quite literally, because you'll be needing a lot of pans - and read through the recipe beforehand to get an idea of what to expect. Samphire is already quite salty, keep that in mind when you season the dish with salt. The fresh lemon mayonnaise balances the dish nicely.

24 A GOOD START FRY THE BABY POTATOES Pre-heat the oven to 200 degrees. Rinse the baby potatoes and cut in half. Transfer the baby potatoes to an oven dish, drizzle with 1 tbsp olive oil per person and toss. Season with salt and pepper. Bake the baby potatoes in the oven for minutes, turning them halfway. EQUIPMENT A baking sheet lined with baking paper, a deep saucepan, a small bowl and 2x a frying pan. Let s start cooking the fried salmon fillet with samphire topping. CUT, JUICE, CHOP Mince the onion and press or finely chop the garlic. Halve the fennel, cut into quarters and remove the hard stems and core. Mince the fennelt. Juice the lemon and coarsely chop the dill. ttip: In this recipe you ll mince the fennel just like you would an onion. It will cook more quickly that way and the flavour will be milder and less anise-like. FRY THE FENNEL Heat the butter in a deep saucepan at medium-high heat and fry the onion for 2 3 minutes. Add the minced fennel and fry for minutes until soft. Deglaze with 3 tbsp water per person and allow to soak until the majority of the moisture has evaporated. Add more water if you want the fennel to become even softer. In the meantime, mix 1/2 tsp lemon juice per person with the mayonnaise in a small bowl. SERVES 1-6 1P 2P 3P 4P 5P 6P Baby potatoes (g) Onions (pcs) 1/4 1/2 3/4 1 11/4 11/2 Garlic (cloves) 1/2 1 11/2 2 21/2 3 Fennel (pcs) f 1/2 1 11/2 2 21/2 3 Lemons (pcs) f 1/4 1/2 3/4 1 11/4 11/2 Fresh dill (sprigs) 23) f Mayonnaise (g) 3) 10) 19) 22) f Fillet of salmon (unskinned) (130 g) 4) f Samphire (g) f * Not included Olive oil* (tbsp) 11/2 3 41/2 6 71/2 9 Butter* (tbsp) Salt & pepper* f keep in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 4033 / / 153 Fats (g) Of which: saturated (g) Carbohydrates (g) 51 8 Of which: sugars (g) Fibre (g) 8 1 Protein (g) 34 5 Salt (g) ) Eggs 4) Fish 10) Mustard Can contain traces of: 19) Peanuts 22) Nuts 23) Celery FRY THE SALMON FILLET Tap the salmon fillet dry with a kitchen towel and rub with salt and pepper. Heat 1 tbsp olive oil per person in a frying pan at medium to high heat and fry the salmon fillet for 2 3 minutes on the skin. Reduce the heat, turn the fish and fry for another 1 2 minutes. FRY THE SAMPHIRE In the meantime, heat the remaining olive oil in another frying pan and fry the garlic for 1 2 minutes. Add the samphire and stir-fry for another 4 6 minutes. SERVE Transfer the baby potatoes to plates, scoop the fennel on the side and place the salmon fillet on top of the fennel. Top the salmon with the fried samphire and garnish the dish with dill. Serve with the lemon mayonnaise. 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! Delcorf 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 Delcorf 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) *Not included Butter* (tbsp) 1 2 Sugar* (tsp) 1 2 fstore in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2900 / / 181 Fats (g) 33 9 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 7 2 Protein (g) 7 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 BOX- GOOD MORNING! BREAKFAST 1- WARM OATMEAL CRUMBLE With grated coconut and quark 1x WARM OATMEAL CRUMBLE With grated coconut and quark RUSKS WITH AVOCADO With aged cheese and tomato FULL-FAT YOGHURT WITH RED BERRIES With muesli and banana FOR 1 BREAKFAST 2P 4P Date pieces (g) 19) 22) Pecan nuts (g) 8) 19) 22) 25) Sunflower seeds (g) 19) 22) 25) Grated coconut (g) 19) 22) 25) Oatmeal (g) 15) 19) 22) 25) Peanut butter (container) 5) 22) 2 4 Honey (jar) 1 2 Semi-skimmed quark (ml) 7) 15) 20) f *Not included Butter* (tbsp) 2 4 f keep in the refrigerator EQUIPMENT A bowl, a frying pan and a baking sheet lined with baking paper. 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. Crumble the pecan nuts and mix in a bowl. 1 Add the date pieces, sunflower seeds, grated coconut and oatmeal. Mix the peanut butter, honey, butter and 2 tbsp water per person into a 2 saucepan and allow to melt at low heat. Turn off the heat. Add the oatmeal mixture to the saucepan and mix well. Transfer to a baking 3 tray lined with baking paper and bake in the oven for minutes. Set aside to cool. Transfer the oatmeal crumble to bowls and top with a generous scoop 4 of quark. NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2536 / / 333 Fats (g) Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 6 3 Protein (g) 11 6 Salt (g) ) Peanuts 7) Milk/lactose 8) Nuts May contain traces of: 15) Glutens 19) Peanuts 20) Soy 22) (Other) nuts 25) Sesame WEEK

28 BREAKFAST 2-2x BREAKFAST 3- RUSKS WITH AVOCADO With aged cheese and tomato FULL-FAT YOGHURT WITH RED BERRIES With muesli and banana 2x Halve the avocado, remove the pit and 1 scoop out the flesh using a spoon. Slice the tomatoes into thin slices. Arrange the avocado on top of the 2 high-fibre rusks and top with the aged cheese and tomato slices. Sprinkle to taste with pepper. FOR 1 BREAKFAST 2P 4P Avocado (pcs) 1/2 1 Plum tomatoes (pcs) f 1 2 Fibre-rich rusks (pcs) 1) 11) 21) 4 8 Aged cheese (slices) 7) f 2 4 Pepper* f keep in the refrigerator *Not included 1 Slice the banana and rinse the red berries. Transfer the yoghurt to bowls, top with the muesli and garnish with the fruit. FOR 1 BREAKFAST 2P 4P Bananas (pcs) f 2 4 Red berries (g) f Full-fat yoghurt (ml) 7) 15) 20) f Muesli (g) 1) 8) 12) 19) 22) 25) *Not included fstore in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 1146 / / 196 Fats (g) Of which: saturated (g) Carbohydrates (g) 12 9 Of which: sugars (g) Fibre (g) 7 5 Protein (g) 11 8 Salt (g) ) Glutens 7) Milk/lactose 11) Sesame Energy (kj/kcal) 1347 / / 91 Fats (g) 10 3 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 5 1 Protein (g) 11 3 Salt (g) ) Glutens 7) Milk/lactose 8) Nuts 12) Sulphite Can contain traces of: 15) Glutens 19) Peanuts 20) Soy 22) (Other) nuts 25) Sesame Can contain traces of: 21) Milk/lactose