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

Transcription

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

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

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

4 A GOOD START PREPARATION Pre-heat the oven to 220 degrees. Cut the aubergines lengthwise into 1/2 cm thick slices. Cut the tomatoes into 1/2 cm thick slices too. Press or finely chop the garlic. EQUIPMENT A frying pan, a bowl, an oven dish, a pan with a lid and a salad bowl. Let s start cooking the oven-roasted aubergines with casarecce. ROAST THE AUBERGINE Drizzle the aubergine slices with half the olive oil. Heat a frying pan at medium to high heat and roast the aubergine slices for 4 5 minutes on each side t. Sprinkle with salt and pepper. MAKE THE SAUCE In the meantime, mix the tomato paste, garlic, black balsamic vinegar, sugar and salt and pepper to taste in a bowl to make the sauce. SERVES 1-6 INGREDIENTS 1P 2P 3P 4P 5P 6P Aubergine (pcs) f 1/2 1 11/2 2 21/2 3 Tomatoes (pcs) f Garlic (cloves) Tomato paste (g) Grated aged cheese (g) 7) f Casarecce (g) 1) 17) 20) Rocket salad and lamb s & frisée lettuce (g) 23) f Fresh basil (g) 23) f Not included Olive oil (tbsp) Black balsamic vinegar (tbsp) 1/2 1 11/2 2 21/2 3 Sugar (tsp) Extra-virgin olive oil (tbsp) 1/2 1 11/2 2 21/2 3 White balsamic vinegar (tsp) 1/2 1 11/2 2 21/2 3 Salt & pepper to taste f Keep in the refrigerator IN THE OVEN Grease an oven dish with the remaining olive oil. Pour a shallow layer of sauce into the oven dish. Cover the sauce with aubergine slices. Top with a layer of tomatoes. Repeat until all the ingredients have been used up and end with a layer of sauce. Sprinkle the grated aged cheese on top and bake the aubergine dish for minutes in the oven. MAKE THE SALAD In the meantime, bring ample water to the boil in a pan with a lid and boil the casarecce, covered, for minutes. Next, drain and mix with extra-virgin olive oil to taste. In the meantime, whip up a dressing in a bowl of extra-virgin olive oil, white balsamic vinegar, salt and pepper. Add the lamb s lettuce, rocket salad and frisée lettuce and toss. SERVE Transfer the casarecce to plates and top with the oven-roasted aubergine. Tear the fresh basil into bite-size pieces and use it to garnish the dish. Serve with the salad. ttip: Do you have a grill pan? If you do, you can grill the aubergine slices instead of roasting them. NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3255 / / 136 Total fat (g) 33 6 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 9 2 Protein (g) 27 5 Salt (g) ALLERGENS 1) Glutens 7) Milk/lactose May contain traces of: 17) Eggs 20) Soy 23) Celery TIP: You can leave out the pasta, serve the dish with crunchy ciabatta and use the sauce as a dip. A great idea even if you do use the pasta! We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

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

6 A GOOD START CUT THE FLAVOURINGS Prepare the stock in a pan with a lid for the broccoli and orzo. Mince the red onion, and press or finely chop the garlic. EQUIPMENT A pan with a lid and a wok or deep saucepan. Let s start cooking the Sicilian orzo with ground chicken and raisins. CUT THE BROCCOLI Cut the broccoli head into florets and dice the stem. BOIL Boil the broccoli together with the orzo, covered, in the pan with a lid for 8 minutest. Add the raisins when halfway done. Drain and set aside, uncovered, to steam dry. ttip: You won t be using all the orzo in this dish, you can use the remaining orzo in a soup for lunch. SERVES 1-6 INGREDIENTS 1P 2P 3P 4P 5P 6P Red onions (pcs) 1/2 1 11/2 2 21/2 3 Garlic (cloves) Broccoli (g) f Orzo (g) 1) Raisins (g) 19) 22) 25) Pine nuts (g) 19) 22) 25) Italian-style ground chicken (g) f Grated Pecorino (g) 7) f Not included Vegetable stock (ml) Olive oil (tbsp) 1/ /2 11/2 11/2 Salt & pepper to taste f Keep in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 2897 / / 105 Total fat (g) 28 4 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 10 2 Protein (g) 40 6 Salt (g) ALLERGENS 1) Glutens 7) Milk/lactose May contain traces of: 19) Peanuts 22) Nuts 25) Sesame FRY THE GROUND CHICKEN In the meantime, heat the olive oil in a wok or deep saucepan and gently fry the garlic, red onion and pine nuts for 2 minutes at low heat. Add the ground chicken and fry for 4 5 minutes until it separates. MIX Add the broccoli, orzo and the majority of the pecorino to the wok or deep saucepan, heat for 2 3 minutes at high heat and season to taste with salt and pepper. SERVE Transfer the dish to plates and garnish with the remaining pecorino. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

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

8 A GOOD START PREPARE THE POTATOES Pre-heat the oven to 210 degrees. Thoroughly scrub the potatoes and cut into long thin wedges. Heat half the olive oil in a deep saucepan with a lid and fry the potatoes, covered, for minutes at medium to high heat. Take the lid off the pan after 20 minutes. Add the rosemary and thyme during the last 2 minutes and season to taste with salt and pepper. EQUIPMENT A deep saucepan with a lid, a baking sheet lined with baking paper and a frying pan. Let s start cooking the Portobello burgers with fried egg. CHOP THE VEGGIES In the meantime, slice the red onion into rings and cut the courgette into thin slices. Carefully remove the stem from the portobello. IN THE OVEN Transfer the courgette to one side of a baking tray lined with baking paper t. Put the portobello on the other side, with the open side up. Drizzle the courgette and the portobello with the remaining olive oil and season with salt and pepper. Bake in the oven for 10 minutes. SERVES 1-6 INGREDIENTS 1P 2P 3P 4P 5P 6P Firm potatoes (g) Dried rosemary (tsp) Dried thyme (tsp) Red onions (pcs) 1/2 1 11/2 2 21/2 3 Courgettes (pcs) f 1/2 1 11/2 2 21/2 3 Portobello (pcs) f Grated matured cheese (g) 7) f Hamburger buns (pcs) 1) 7) 11) 13) 17) 20) 22) Free-range eggs (pcs) 3) f Mayonnaise (tbsp) 3) 10) 19) 22) f Not included Olive oil (tbsp) Butter (tbsp) 1/2 1 11/2 2 21/2 3 Salt & pepper to taste f Keep in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 4159 / / 129 Total fat (g) 52 7 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 10 1 Protein (g) 33 4 Salt (g) ALLERGENS IN THE OVEN Carefully pour out the moisture that has escaped from the portobello and stuff the portobello with the grated aged cheese. Top the courgette with the red onion. Bake in the oven for another 5 10 minutes. In the last 4 6 minutes, toast the hamburger buns in the oven alongside the courgette. FRY THE EGG In the meantime, heat the butter in a frying pan and fry one egg, sunny side up, per person. Season to taste with salt and pepper. Cut open the hamburger buns. SERVE Make one burger per person by topping each bun with a portobello, a fried egg and half the fried red onion. Serve with the courgette, the remaining red onion and the potatoes. Garnish with mayonnaise. 1) Glutens 3) Eggs 7) Milk/Lactose 10) Mustard 11) Sesame 13) Lupin May contain traces of: 17) Eggs 19) Peanuts 20) Soy 22) Nuts LTIP: This dish is calorie-rich. Are you keeping an eye on your calorie intake? Use 150g potatoes per person, half the matured cheese and 1/2 tbsp mayonnaise. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. ttip: Arrange the courgette slices on the baking tray with as much distance in between as possible. The less they overlap, the better they will brown. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

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

10 A GOOD START BOIL Peel the potatoes and cut into equally sized coarse pieces. Put the Jerusalem artichoke, barely covered with water, in a pan with a lid, bring to the boil and simmer for minutes. After 5 minutes, add the potatoes. Drain, reserving a little of the cooking liquid, and allow to steam dry, uncovered. EQUIPMENT A pan with a lid, a wok or deep saucepan, a frying pan and a potato masher. Let s start cooking the halloumi with Jerusalem artichoke-spinach hotchpotch. CHOP THE INGREDIENTS In the meantime, strip the leaves from the thyme sprigs. Cut the sun-dried tomatoes into small pieces. Cut the halloumi into 1/2 cm thick slices and finely chop the spinach. FRY Heat 1/2 tbsp butter per person in a wok or deep saucepan to medium-high heat and fry the thyme with the majority of the spinach for 3 4 minutes. Add the pieces of sun-dried tomatoes, fry for another minute and season to taste with salt and pepper. Cover to keep warm. SERVES 1-6 INGREDIENTS 1P 2P 3P 4P 5P 6P Crumbly potatoes (g) Jerusalem artichoke (g) f Fresh thyme (g) 23) f 21/2 5 71/ /2 15 Sun-dried tomatoes (g) f Halloumi (g) 7) f Spinach (g) f Not included Butter (tbsp) 11/2 3 41/2 6 71/2 9 Olive oil (tbsp) 1/2 1 11/2 2 21/2 3 Mustard (tsp) Salt & pepper to taste f Keep in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 4046 / / 157 Total fat (g) 57 9 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 11 2 Protein (g) 35 6 Salt (g) ALLERGENS 7) Milk/lactose May contain traces of: 23) Celery FRY THE HALLOUMI In the meantime, heat the olive oil in a frying pan at medium to high heat and fry the halloumi for 2 3 minutes on each side t. ttip: Make sure the halloumi is done at the same time as the hotchpotch. The cheese will become chewy if set aside for too long. MAKE THE HOTCHPOTCH Mash the potatoes and Jerusalem artichoke into a coarse purée using a potato masher. Add the remaining butter and a splash of cooking fluid to give the purée a silky texture. Stir in the mustard and season with salt and pepper. Have a taste and add more seasoning if necessary. Add the fried spinach, stir and finally add the raw spinach to the hotchpotch tt. tttip: Got some oil left with the sun-dried tomatoes? Mix it into the puree! SERVE Transfer the dish to plates and serve with the halloumi. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

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

12 A GOOD START PREPARATION Peel the potatoes and turnip and cut both into equally sized coarse pieces. Put the potatoes and turnip, barely covered with water, in another pan with a lid, bring to the boil and simmer for minutes. Drain and set aside, uncovered, to steam dry. EQUIPMENT A pan with a lid, a frying pan, a salad bowl, a grater, a potato peeler and a potato masher. Let s start cooking the turnip puree with pork sausage. CHOP THE INGREDIENTS Mince the shallots. Halve the mushrooms and cut any bigger ones into quarters. Coarsely chop the hazelnuts. FRY THE PORK SAUSAGE In the meantime, heat 1/2 tbsp butter per person in a frying pan with a lid to medium-high heat and fry the pork sausage for 3 4 minutes until brown all around. Next, cover the pan and fry at low heat for 8 10 minutes. Turn regularly. SERVES 1-6 INGREDIENTS 1P 2P 3P 4P 5P 6P Crumbly potatoes (g) Turnip (g) f Shallots (pcs) 1/2 1 11/2 2 21/2 3 Mushrooms (g) f Hazelnuts (g) 8) 19) 25) Apple-black pepper pork sausage (100g) f Baby spinach (g) f Not included Butter (tbsp) Olive oil (tbsp) Extra-virgin olive oil (tbsp) 1 11/2 2 21/2 3 31/2 White wine vinegar (tsp) 1/4 1/2 3/4 1 11/4 11/2 Beef stock cube (pcs) 1/8 1/4 3/8 1/2 5/8 3/4 Milk a dash Salt & pepper to taste f Keep in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3600 / / 128 Total fat (g) 63 9 Of which: saturated (g) Carbohydrates (g) 47 7 Of which: sugars (g) Fibre (g) 9 1 Protein (g) 23 3 Salt (g) ALLERGENS FRY THE VEGETABLES In the meantime, heat another frying pan to medium-high heat and roast the hazelnuts, without any oil, until goldenbrown. Remove from the pan and set aside. Heat the olive oil in the same frying pan and fry the shallots at medium-low heat for 2 3 minutes. Add the mushrooms and stirfry for another 5 7 minutes. Season to taste with salt and pepper. SEASON In the meantime, whisk together a dressing of the baby spinach, extra-virgin olive oil and 1/4 tsp white wine vinegar per person in a salad bowl. Season to taste with salt and pepper. Mash the potatoes and turnip into a coarse puree, mix with 11/2 tbsp butter per person and a splash of milk to give it a silky texture. Season to taste with salt and pepper. SERVE Remove the pork sausage from the pan and pour 50 ml water per person and 1/8 stock cube per person into the pan. Briefly heat the mixture to make gravy and add more water if you need more gravy. Transfer the puree to plates, place the pork sausages on the side and pour the gravy over the puree. Scoop the baby spinach on the side and the fried mushrooms on top of the spinach. Garnish the dish with hazelnuts. 8) Nuts May contain traces of: 19) Peanuts 25) Sesame We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

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

14 A GOOD START EQUIPMENT A pan with a lid and a wok or deep saucepan. Let s start cooking the rigatoni with broccoli and bacon cubes. SERVES 1-6 INGREDIENTS 1P 2P 3P 4P 5P 6P Broccoli (g) f Rigatoni (g) 1) 17) 20) Onions (pcs) 1/2 1 11/2 2 21/2 3 Garlic (cloves) 1/2 1 11/2 2 21/2 3 Fresh parsley (g) 23) f 21/2 5 71/ /2 15 Diced bacon (g) f Creme fraiche (container) 7) f 1/2 1 11/2 2 21/2 3 Grated matured cheese (g) 7) f Salt & pepper Not included to taste 1 BOIL THE RIGATONI AND BROCCOLI Bring plenty of water to the boil in a pan with a lid to cook the rigatoni and broccoli in. Cut the broccoli head into florets and dice the stem. Boil the rigatoni, covered, for, minutes until al dente. For the final 5 minutes, add the broccoli. Drain and set aside, uncovered, to steam dry t. 2 CHOP THE INGREDIENTS Mince the onion. Press or finely chop the garlic. Finely chop the fresh parsley. f Keep in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3669 / / 165 Fats (g) 47 9 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 12 2 Protein (g) 34 6 Salt (g) ALLERGENS 1) Glutens 7) Milk/lactose May contain traces of: 17) Eggs 20) Soy 23) Celery 3 FRY THE BACON Heat a wok or deep saucepan to high heat and fry the bacon cubes for 3 4 minutes. Add the onion and garlic and fry for another 3 4 minutes. Take the pan off the heat and stir the creme fraiche and half the parsley into the bacon cubes. Season to taste with salt and pepper. 4 SERVE Transfer the rigatoni and broccoli with sauce to plates. Garnish with the grated matured cheese and the remaining parsley. ttip: Set aside some of the cooking liquid and add together with the creme fraiche if your sauce has become too thick. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call us, us or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a WhatsApp message (free of charge) to +31 (0) (NL) or (BE) between 4 and 9 p.m. WEEK

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

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

17 SPINACH-MEAT STEW WITH PARSLEY ROOT With apple purée and bacon Firm potatoes Parsley root Red onions Garlic Diced bacon f Seasoned minced beef f Apple Spinach f Total: min. 7 g Gluten-free Easy * Lactose-free d Eat within 3 days Parsley root has a similar appearance and texture to that of parsnip, but the flavour is closer to that of celeriac and parsley. The aromatic and earthy flavour of this white root makes for a great combination with something sweet. That is why today you'll be making a quick apple purée to go with it.

18 A GOOD START BOIL THE POTATOES Thoroughly rinse or peel the potatoes and cut into quarters. Put the potatoes, barely covered with water, in another pan with a lid, bring to the boil and simmer for 15 minutes. Next, drain. EQUIPMENT A pan with a lid, a saucepan with a lid and a wok or deep saucepan. Let s start cooking the spinach-ground beef stew with parsley root. CUT THE ROOT In the meantime, peel the parsley root and cut into 1 cm cubes. Boil the parsley root together with the potatoes after 5 minutes. MAKE THE APPLE PUREE In the meantime, peel the apples (goudreinet), remove the cores and cut into cubes. Mix the apple with honey and 3 tbsp water per person in the saucepan with the lid. Bring to the boil, covered, and boil for 8 10 minutes at low heat. Remove the pan from the heat. Stir the apple, coarsely mash it with a fork and set aside, covered. SERVES 1-6 INGREDIENTS 1P 2P 3P 4P 5P 6P Firm potatoes (g) Parsley root (g) Red onions (pcs) 1/2 1 11/2 2 21/2 3 Garlic (cloves) Diced bacon (g) f Seasoned minced beef (g) f Apple (pcs) Spinach (g) 23) f Not included Olive oil (tbsp) 1/2 1 11/2 2 21/2 3 Honey (tsp) 1/2 1 11/2 2 21/2 3 Salt & pepper to taste f Keep in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3653 / / 103 Total fat (g) 33 4 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 12 1 Protein (g) 44 5 Salt (g) ALLERGENS May contain traces of: 23) Celery FRY In the meantime, mince the red onion, and press or finely chop the garlic. Heat the olive oil in a wok or deep saucepan and gently fry the onion and garlic for 2 minutes at medium-low heat. Add the bacon cubes and fry for 4 5 minutes. Add the ground beef and fry for 3 minutes until it separates. ttip: Are you a fan of this quick and easy apple purée? You can make pear purée in exactly the same way! MIX Next, add the potatoes and parsley root to the wok or deep saucepan with ground beef and fry for another 5 minutes at medium-high heat. Finally, tear the spinach into bite-sized pieces over the wok or deep saucepan, and allow to reduce while stirring at medium-high heat. Add the spinach in batches if the pan is too small. Season to taste with salt and pepper. SERVE Transfer the spinach-ground beef stew to plates and serve with the apple purée. ttip: Serving more people or not very fast at cutting? Start cutting the parsley root before you begin boiling the potatoes to make sure it s ready in time to add to the pan. 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 with multi-coloured carrot With roasted sweet pepper, feta and almonds Red sweet pepper f Garlic Fresh curly parsley f Feta f Salted almonds Pearl couscous Multi-coloured carrot mix f Caraway seed Buffalo yoghurt f Total: min. 8 * Easy Eat within 3 days V Vegetarian This dish was inspired by Moroccan cuisine, where savoury and sweet flavours are often combined. Roasting the sweet pepper in the oven makes it sweeter; a great combination with the salty feta.

20 A GOOD START ROAST THE SWEET PEPPER Prepare the stock and pre-heat the oven to 220 degrees. Remove the seed pods from the red sweet pepper and cut the red sweet pepper into strips. Transfer the red sweet pepper to a baking tray lined with baking paper. Sprinkle with the sunflower oil and roast the sweet pepper for minutes in the oven, or until soft. Turn when halfway done. EQUIPMENT A pan with a lid, a bowl, a deep saucepan with a lid, a baking sheet and tin foil. Let s start cooking the pearl couscous with multi-coloured carrot. PREPARE THE FLAVOURING In the meantime, press or finely chop the garlic. Finely chop the curly parsley and crumble the feta. Coarsely chop the salted almonds. BOIL THE PEARL COUSCOUS Heat half the olive oil in a pan with a lid, add the pearl couscous and stir-fry for 1 minute t. Add the stock and 50 ml water per person (attention: risk of splashing!), turn the heat to low and boil the pearl couscous, covered, for minutes until dry. Fluff with a fork and set aside uncovered to steam dry. SERVES 1-6 INGREDIENTS 1P 2P 3P 4P 5P 6P Red sweet peppers (pcs) f Garlic (cloves) Fresh curly parsley (g) 23) f 21/2 5 71/ /2 15 Feta (g) 7) f Salted almonds (g) 5) 8) 22) 25) Pearl couscous (g) 1) Multi-coloured carrot mix (g) 23) f Caraway seed (tsp) Buffalo yoghurt (g) 7) f Not included Sunflower oil (tbsp) 1/2 1 11/2 2 21/2 3 Olive oil (tbsp) Vegetable stock (ml) Honey (tsp) 1/2 1 11/2 2 21/2 3 Extra-virgin olive oil (tbsp) 1/4 1/2 3/4 1 11/4 11/2 Salt & pepper to taste f Keep in the refrigerator FRY THE VEGETABLES In the meantime, heat the remaining olive oil in a deep saucepan with a lid and fry the garlic for 1 minute at medium-low heat. Add the multi-coloured carrot and caraway seed and stir-fry for 5 minutes to medium-high heat. Season to taste with salt and pepper. PREPARE THE DRESSING In the meantime, mix the buffalo yoghurt in a bowl with honey, extra-virgin olive oil and salt and pepper to taste. Add the vegetables, half the feta, half the sweet pepper, half the parsley and half the almonds to the pan with the lid and firmly mix into the pearl couscous. LTIP: Are you keeping an eye on your calorie intake? Use 25 g feta per person and 10 g almonds. Then the dish contains 601 kcal, 28 g fat, 65 g carbohydrates, 8 g fibre and 18 g protein. SERVE Transfer the pearl couscous to plates and garnish with the dressing. Garnish with the remaining feta, sweet pepper, parsley and almonds. ttip: This week s box contains more pearl couscous than you will need today. You can boil the remaining couscous the next day and use it in a salad for lunch. NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3544 / / 148 Total fat (g) 49 9 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 11 2 Protein (g) 25 4 Salt (g) ALLERGENS 1) Glutens 5) Peanuts 7) Milk/lactose 8) Nuts 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. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK

21 Chicken fillet with creamy baby potato salad With green beans, cucumber and creme fraiche Baby potatoes Green beans f Pre-seasoned chicken fillet f Fresh parsley f Creme fraiche f Cucumber f Total: min. 6 * % Easy Eat within 5 days g Gluten-free Today s potato salad is nice and refreshing because you'll be using creme fraiche instead of mayonnaise. We ve pre-seasoned the chicken fillet with a selection of herbs, convenient and full of flavour. The mild flavours make this dish a favourite among children.

22 A GOOD START BOIL THE BABY POTATOES Rinse the baby potatoes, halve and cut any bigger ones into quarters. Boil the baby potatoes, covered, in a pan with a lid for minutes until done. Drain and set aside, uncovered, to steam dry. EQUIPMENT A salad bowl, a pan with a lid, a large bowl, a grater and a frying pan with a lid. Let s start cooking the chicken fillet with creamy baby potato salad. BOIL THE GREEN BEANS Trim the ends off the green beans and cut the green beans into 3 equal parts. For the final 8 10 minutes, add the green beans to the pan with the baby potatoes and boil until done. Drain together and set aside, uncovered, to steam dry. FRY THE CHICKEN FILLET In the meantime, heat the olive oil in a frying pan with a lid at medium to high heat and fry the pre-seasoned chicken fillet for 2 3 minutes on each side. Turn the heat to medium-low, cover the pan and simmer for 6 9 minutes or until the chicken fillet is done. SERVES 1-6 INGREDIENTS 1P 2P 3P 4P 5P 6P Baby potatoes (g) Green beans (g) f Pre-seasoned chicken fillet (g) f Fresh parsley (g) 23) f 2½ 5 71/ /2 15 Creme fraiche (container) 7) f 1/2 1 11/2 2 21/2 3 Cucumber (pcs) f 1/3 2/3 1 11/3 12/3 2 Not included Olive oil (tbsp) 1/2 1 11/2 2 21/2 3 Extra-virgin olive oil (tbsp) White wine vinegar (tbsp) 11/4 21/2 33/ /4 71/2 Sugar (tsp) Salt & pepper to taste f Keep in the refrigerator NUTRIENT VALUE PER SERVING PER 100 G Energy (kj/kcal) 3452 / / 117 Total fat (g) 44 6 Of which: saturated (g) Carbohydrates (g) Of which: sugars (g) Fibre (g) 10 1 Protein (g) 31 4 Salt (g) ALLERGENS 7) Milk/lactose May contain traces of: 23) Celery PREPARE THE DRESSING In the meantime, finely chop the fresh parsley. Whisk together a dressing of the creme fraiche, extra-virgin olive oil, 1/4 tbsp white wine vinegar per person, 3/4 of the parsley and salt and pepper in a large bowl. MIX THE SALAD Add the baby potatoes, green beans, salt and pepper to the large bowl with dressing and mix firmly. Grate the cucumber with a coarse grater. Mix the remaining white wine vinegar with sugar, salt and pepper in a salad bowl. Add the grated cucumber and toss firmly. SERVE Transfer the potato salad, chicken fillet and pickled cucumber to plates. Sprinkle with the remaining parsley. We would be happy to hear your opinion of HelloFresh. Don t hesitate to call, or contact us through our social media channels. #HelloFresh Running into a problem while cooking? Send a free WhatsApp to +31 (0) between 4 and 9pm. WEEK