THIS WEEK S HELLOFRESH MENU: WEEK 13, MARCH

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1 MATE S RATES! Login to your account & get your personalised voucher code. Spread the word & receive a discount for every friend you refer! WEEK 13, MARCH THIS WEEK S HELLOFRESH MENU: 1. Caramelised Onion Risotto with Zucchini 2. Cauliflower Korma with Green Beans 3. Chinese Omelette 4. Haloumi with Warm otato Salad 5. Mediterranean enne 30 mins 20 mins 15 mins 15 mins 30 mins All nutritional information is provided as a guide only. They are calculated based on the individual portion size prescribed by the recipe. Customer Service hello@hellofresh.com.au All values include the sometimes optional carbohydrate component such as rice and couscous. Such carbohydrates can be omitted based on personal preference. lease be aware that values will change given that fresh produce will vary in size and weight and individual cooking processes will yield individual nutritional results.

2 Caramelised Onion Risotto with Zucchini Energy 2590 Kj rotein 17.6 g Fat, total 31.4 g -saturated 15.7 g Carbohydrate 64.6 g -sugars 4 g brown onion, cut into eigths 2 tbs 4 tbs 6 tbs olive oil 3 tbs 6 tbs 9 tbs red wine vinegar (or balsamic) 15 g 30 g 45 g vegetable stock 2 tbs 4 tbs 6 tbs butter garlic cloves, crushed* 60 ml 120 ml 180 ml white wine (optional) 200 g 400 g 600 g arborio rice zucchinis, shaved or diagonally sliced* 1/ /2 lemon, juiced* 30 g 60 g 90 g parmesan, grated For the onions reheat the oven to 200ºC. In a small bowl coat the onions with the oil, red wine vinegar, and season with salt and pepper. lace on a baking tray and put on the top shelf of the oven for 25 minutes or until golden brown. Remove from the oven and then leave aside. For the risotto In a large pot dissolve every 15g of vegetable stock into 1.5 litres of boiling water and leave aside on the stove over a very low flame. Heat the butter and some oil in a pan over medium-high heat (the oil will prevent the butter from burning), add the garlic and cook for 30 seconds. Add the arborio rice and cook for 2 minutes until well coated in the butter and then add in the white wine and cook for a further minute to reduce. Season well with salt and pepper. Add a ladle of stock to the rice and stir until the liquid absorbs, repeat this process being sure to wait until all of the stock has absorbed before adding more stock. Taste and adjust seasoning along the way. Once you have just a couple of ladles to go add the shaved zucchini to the rice and cook until all of the stock is used up and the rice is soft and sticky (if it is still a little chewy, add a ladle of boiling water and repeat the process until it becomes soft). Add the caramelised onions to the risotto, season again with salt and pepper, and then gently stir through. Divide the risotto between plates and serve with a squeeze of lemon and freshly grated parmesan. #onionrissotto Risotto was invented in Milan while under the Spanish rule

3 Cauliflower Korma with Green Beans Energy 1980 Kj rotein 13.8 g Fat, total 5.3 g -saturated 3 g Carbohydrate 69.8 g -sugars 10.1 g basmati rice, washed 3 tbs 6 tbs 9 tbs vegetable oil 1/ /2 cauliflower head, chopped into florets eggplant, cubed 150 g 300 g 450 g green beans, chopped 200 g 400 g 600 g yoghurt mint bunch, chopped* long chilli, finely diced* 1 tbs 2 tbs 3 tbs garam masala For the rice lace the rice into a pot and rinse it with cold tap water, the water will initially become cloudy, continue to rinse until the water becomes clear enough (it doesn t need to be crystal). Bring a large pot of salted water to the boil. Add the rice and cook it for minutes until soft. Drain. For the korma Heat some vegetable oil over medium-high heat in a large saucepan. Fry the cauliflower in batches until it becomes tender and golden, place each cooked batch into a large salad bowl and repeat until you ve used all the cauliflower. Then repeat the process with the diced eggplant, you will need to add more oil, eggplants are thirsty! While you are cooking the cauliflower bring a small pot of water to the boil and add the green beans, blanch for 2 minutes and then remove. In a small bowl combine the yoghurt, mint, green chilli, and garam masala, then add this to the cooked cauliflower and mix well until combined. Divide the rice and green beans between plates and then the cauliflower korma. #caulikorma Cauliflower wasn t popular in Europe and England until the 18th Century

4 Chinese Omelette Energy 2060 KJ rotein 39.4 g Fat, total 35.4 g -saturated 17.3 g Carbohydrate 2.7 g -sugars 2.7 g free range eggs 1 tbs 2 tbs 3 tbs milk 2 tbs 4 tbs 6 tbs soy sauce 1 bunch 2 bunches 3 bunches coriander, roughly chopped ginger, small knob sliced garlic cloves, crushed* capsicum, sliced & diced long chilli, finely chopped* 200 g 400 g 600 g button mushrooms, sliced tomato, diced 5 tbs 10 tbs 15 tbs vegetable oil For the eggs This will be one of the fastest and most simple dishes you ever make. In a small bowl whisk the eggs, milk, and half the soy sauce together and leave aside. For the vegetables Heat a wok over high heat and some vegetable oil. Add the coriander (reserve a little for garnish), ginger, garlic, capsicum, chilli, mushroom, remaining soy sauce, and tomato all at once and cook for 2 minutes or until they just begin to soften. Remove from the wok and leave aside. For the omelette Now add in the vegetable oil and heat the pan or wok back up to a high heat. Swirl the vegetable oil around the whole wok so that it s entire surface is well oiled. You will need to make one omelette at a time because there will be too much egg mixture otherwise. Add half the egg mixture and swirl the egg around the wok around so that the egg works its way up the sides of the wok, it will cook very quickly so be sure to work fast. Once all of the egg at the bottom of the wok has cooked add in a spoonful of the stir fried vegetables and then use a spatula to lift up oneside of the omelette and fold it over the egg mixture. Work the omelette out onto a plate and keep in a warm place. Repeat this process until each person has an omelette. Don t be worried if it doesn t quite come together, it will be as delicious even if it doesn t look right! Sprinkle over some fresh coriander and dig in! #chineseomelette The first record of a soy sauce-like sauce dates back to 1200 BC in China.

5 Haloumi with Warm otato Salad Energy 2010 Kj rotein 25.6 g Fat, total 26.5 g -saturated 12.5 g Carbohydrate 30.2 g -sugars 6.8 g 400 g 800 g 1200 g potatoes, halved & quartered red onion, finely diced* long chilli, deseeded & finely diced* 1/2 bunch 1 bunch 1 1/2 bunch mint leaves, finely chopped* 1/2 bunch 1 bunch 1 1/2 bunch parsley, finely chopped* lemon, zested & juiced* 3 tbs 6 tbs 9 tbs olive oil 250 g 500 g 750 g haloumi, sliced & cut into triangles For the potato salad reheat the oven to 160C. Bring a large pot of salted water to boil. Add the potatoes and cook for 12 minutes or until just cooked (check by piercing with a knife to see if it feels soft all the way through). While the potatoes are boiling this is a great chance to get the chopping done, we want everything nice and fine so that it coats the potatoes. Remove the potatoes from the water and strain. lace the red onion, chilli, mint, parsley, lemon zest, half of the lemon juice, and the olive oil in a large salad bowl. Add the warm potatoes to the bowl and toss well. Season with salt and pepper. For the haloumi Heat some olive oil in a pan over high heat. lace the haloumi in the pan, it will look very watery to begin with but don t be concerned, continue to cook the haloumi slices for 2-3 minutes per side or until they turn golden brown. Divide the warm potato salad between plates and serve your haloumi on the side with a good squeeze of lemon juice. #haloumisalad Mint gets it s name from Menthe, a mythical character.

6 Mediterranean enne Energy 2690 KJ rotein 15.8 g Fat, total 50.8 g -saturated 10.3 g Carbohydrate 27.4 g -sugars 5.4 g 250 g 500 g 750 g penne pasta 1/ /2 red onion, chopped* garlic cloves, chopped* 1 punnet 2 punnet 3 punnet cherry tomatoes, halved 1/ /2 parsley bunch, diced* 80 g 160 g 240 g kalamata olives, halved 150 g 300 g 450 g artichokes, roughly chopped 60 g 120 g 180 g rocket 100 g 200 g 300 g feta, crumbled For the pasta Bring a large pot of salted water to the boil. Add the pasta to the boiling water and cook for approximately 8-10 minutes or until al dente. For the vegetables Heat some oil in a pan to medium-high heat. Add the onion and garlic then cook for 2 minutes. Turn the temperature down to a low heat and add the cherry tomatoes, parsley, olives, and artichokes, cook gently for a further 3 minutes. Toss the pasta with the vegetables to combine, then toss through the rocket leaves. Add the crumbled feta and lightly toss through, divide the pasta amongst your bowls and enjoy! #medpasta The earliest Olympic flame was a burning olive branch.