MINI-PITA ROLLS WITH TUNA SALAD PDF/44.ALL.EN...MINI-PITA ROLLS WITH TUNA SALAD With sweet carrot and coconut 8Total: 35-40 min. dLactose-free SERES 1 - 6 INGREDIENTS A GOOD START

From the Caribbean to Asia: coconut milk is made wherever coconut trees grow.

The grated flesh is mixed with hot water and sieved.

COCONUT

Grated coconut

Roasted hazelnuts

Tuna in olive oil

Red onionsCarrots f

LimeRed chilli peppers f

White mini-pitas

Mayonnaise f

Today you'll make a tuna salad with the Eastern flavours of lime, red chilli pepper and grated coconut. Roasting the carrot in the oven releases sugars making the carrots extra sweet. The acidic lime makes sure the dish remains fresh and summery. You'll finish the dish with crunchy hazelnuts.

Easy Family

Eat within 5 days

* b

%

MINI-PITA ROLLS WITH TUNA SALAD With sweet carrot and coconut

Lactose-freedTotal: 35-40 min.8

SERVES 1 - 6

INGREDIENTSA GOOD START

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WEEK 44 | 2018

1P 2P 3P 4P 5P 6PCarrots (g) f 200 400 600 800 1000 1200 Red onions (pcs) 1/2 1 1 1/2 2 2 1/2 3 Red chilli peppers (pcs) f

1/4 1/2 3/4 1 1 1/4 1 1/2

Lime (pcs) 1/4 1/2 3/4 1 1 1/4 1 1/2Roasted hazelnuts (g) 8) 19) 22) 25) 10 20 30 40 50 60

Tuna in olive oil (can) 4) 1 2 3 4 5 6

Grated coconut (g) 19) 22) 25) 10 15 20 25 30 35

Mayonnaise (tbsp) 3) 10) 19) 22) f

2 4 6 8 10 12

White mini-pitas (pcs) 1) 3 6 9 12 15 18

Not includedOlive oil (tbsp) 1 2 3 4 5 6 Salt & pepper to taste

f keep in the refrigerator

NUTRIENT VALUEPER

SERVING PER 100 GEnergy (kJ/kcal) 4096 / 979 833 / 199Total fat (g) 63 13 Of which: saturated (g) 11.9 2.4Carbohydrates (g) 72 15 Of which: sugars (g) 14.8 3.0Fibre (g) 12 2Protein (g) 26 5Salt (g) 1.8 0.4

ALLERGENS

1) Glutens 3) Eggs 4) Fish 8) Nuts 10) MustardMay contain traces of: 19) Peanuts 22) (Other) nuts 25) Sesame

EQUIPMENTA pan with a lid, a grater, a baking sheet lined with baking paper and a bowl.Let’s start cooking the mini-pita rolls with tuna salad.

BOIL THE CARROTPre-heat the oven to 220 degrees. Bring

ample water to the boil in a pan with a lid for the carrots. Remove the leaves from the carrots but leave a little bit at the base. Cut larger carrots into quarters lengthwise and smaller ones in half. Boil the carrots, covered, in the pan with a lid for 5 minutes. Drain.

PREPARE THE SEASONINGSIn the meantime, finely mince the red

onion. Remove the seed pods from the red chilli pepper and finely chop the red chilli pepper. Thoroughly rinse the lime, use a fine grater to grate the zest and squeeze out the juice. Drain the tuna. Coarsely chop the hazelnuts.

ROAST THE CARROTS Transfer the carrots and half the red onion to a baking tray lined with baking paper, drizzle with olive oil and season to taste with salt and pepper. Bake in the oven for 15 – 20 minutes. Sprinkle the hazelnuts over the carrots after 10 minutes.

PREPARE THE TUNA SALAD Use a bowl to mix the red chilli pepper, tuna, grated coconut, 1/2 tsp lime zest per person, 1/2 tbsp lime juice per person, the remaining red onion and mayonnaise. Season to taste with salt and pepper.

HEAT THE PITASDrizzle the pita rolls with water, cut

them open a bit and stuff with half the tuna mixture t. For the final 5 minutes, add the pita rolls to the carrot in the oven.

SERVE Serve the stuffed pita rolls with the carrot and garnish with the remaining lime zest.

tTIP: Are you preparing this dish for more than 2 people but don't have an oven that’s large enough? Heat the pitas in a toaster and stuff it with the tuna mixture afterwards.

Ground cinnamon

Brown riceSeasoned minced beef f

Turkish chilli peppers f

Shallots

Tomato fGreen sweet pepper f

Fresh curly parsley f

RaisinsTomato paste

Ground cumin

Köfte are spicy Persian meatballs, which can be found in all kinds of cuisines in many different varieties, from Turkey to India. We've already seasoned the minced beef for you with cumin, cardamom and coriander. The sauce is sweet because of the raisins and the sambal will give it a nice kick.

Several steps

Gluten-free

Eat within 3 days

Lactose-free+

g

%

d

Savoury köfte in a sweet and spicy sauce With rice and curly parsley

Total: 40-45 min.9

SERVES 1 - 6



#HelloFresh


WEEK 44 | 2018

1P 2P 3P 4P 5P 6PShallots (pcs) 1 2 3 4 5 6 Turkish red chilli peppers (pcs) f

1 2 3 4 5 6

Green sweet peppers (pcs) f

1/2 1 11/2 2 21/2 3

Tomatoes (pcs) f 1 2 3 4 5 6 Seasoned minced beef (g) f

110 220 330 440 550 660

Brown rice (g) 85 170 250 335 420 500 Ground cinnamon (tsp) 1/4 1/2 3/4 1 11/4 11/2Ground cumin (tsp) 1/2 1 11/2 2 21/2 3 Tomato paste (cup) 1/3 ⅔ 1 11/3 1⅔ 2 Raisins (g) 19) 22) 25) 20 30 40 50 60 70 Fresh curly parsley (sprigs) 23) f

5 8 10 13 16 20

Not includedOlive oil (tbsp) 1/2 1 11/2 2 21/2 3 Sambal (tsp) 1/2 1 11/2 2 21/2 3 Salt & pepper to taste

fStore in the refrigerator

NUTRIENT VALUEPER


ALLERGENS

May contain traces of: 19) Peanuts 22) Nuts 23) Celery 25) Sesame

EQUIPMENTA pan with a lid and a wok or deep saucepan.Let’s start cooking the spicy köfte in a sweet and spicy sauce.

CUT THE INGREDIENTS AND MAKE THE KOFTE

Bring 200 ml water per person to the boil for the rice. Finely dice the shallots. Discard the top of the Turkish pepper. Take the pepper between your hands and rub gently. Rinse with water to remove the seeds. Slice the Turkish pepper into thin rings and dice the green sweet pepper and the tomato. Make 4 meatballs per person from the minced beef, and roll into sausages approximately as long as your thumb (köfte)t.

BOIL THE RICEHeat the olive oil in a pan with a lid and

gently fry half the shallot for 1 minute at low heat. Add the rice, season to taste with salt and fry, stirring constantly, for 1 minute. Pour the boiling water over the rice (watch out for splashing!) and bring to the boil, covered. Gently simmer for 12 – 15 minutes. Drain if needed, and allow to steam dry, covered (if necessary).

FRY THE KÖFTE In the meantime, heat the remaining olive oil in a wok or deep saucepan with a lid and fry the köfte for 3 minutes at medium to high heat until brown on all sides. Remove from the pan and set aside.

MAKE THE SAUCE Heat the same wok or deep saucepan to low heat and sauté the remaining shallot for 1 minutes in the fat from the köfte. Add the Turkish pepper, green sweet pepper, tomato, sambal, cinnamon and cumin and stir-fry for another minute.

tTIP: To make the köfte softer, you can add a beaten egg to the minced beef before shaping them.

BOIL THE SAUCE Next, add the tomato paste and 50 ml water per person to the sauce and season to taste with salt and pepper. Put the köfte back in the pan, add the raisins and simmer gently, covered, for 10 minutes. In the meantime, finely chop the curly parsley.

SERVE Transfer the rice and köfte to plates. Scoop the sauce onto the rice and garnish with the curly parsley.

LTIP: This dish is rich in calories. Are you keeping an eye on your calorie intake? Use only half the amount of rice. You can use the rest to make a delicious breakfast porridge. You will find the recipe on our blog!

Mixed mushrooms f

Pumpkin seeds

Orzo

GarlicShallot

Spring onion f

Fresh basil f

Herb cheese cubes f

When you hear the word risotto, you probably won’t associate this with a dish that is quickly prepared. However, today you will be making risotto with orzo, a type of pasta that is shaped like rice. Orzo takes less time to cook, but still has the velvety texture of risotto. The herb cheese cubes make the dish extra creamy.

Easy Vegetarian

Eat within 5 days Calorie-conscious

* V

% L

Orzo risotto with mushrooms With herb cheese and fresh basil

Family bTotal: 20-25 min.5

SERVES 1 - 6



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WEEK 44 | 2018

1P 2P 3P 4P 5P 6PShallots (pcs) ½ 1 1½ 2 2½ 3Garlic (cloves) ½ 1 1½ 2 2½ 3Fresh basil (leaves) 23) f

3 6 9 12 15 18

Spring onions (pcs) f 2 4 6 8 10 12Orzo (g) 1) 85 170 250 335 420 500Pumpkin seeds (g) 19) 22) 25) 10 20 30 40 50 60

Mixed mushrooms (g) f

175 350 525 700 875 1050

Herb cheese cubes (g) 7) f

40 75 100 125 150 175

Not includedVegetable stock (ml) 175 350 525 700 875 1050Butter (tbsp) ½ 1 1½ 2 2½ 3 Salt & pepper to taste

f Store in the refrigerator

NUTRIENT VALUEPER


ALLERGENS

1) Glutens 7) Milk/lactoseMay contain traces of: 19) Peanuts 22) Nuts 23) Celery 25) Sesame

EQUIPMENTA pan with a lid and a frying panLet’s start cooking the orzo risotto with mushrooms

PREPARATIONPrepare the stock. Mince the shallot, and

press or finely chop the garlic. Tear the basil leaves into pieces and slice the spring onion into rings.

FRYHeat half butter in a pan with a lid and

sauté the shallot and garlic for 2 minutes at medium-low heat. Add the orzo and fry for another minute.

COOK THE ORZO Stir in the stock and simmer the orzo for 10 – 12 minutes, covered, until all the stock has been absorbed. Stir regularly and add a little extra water if the orzo is too dry.

TOAST THE SEEDS In the meantime heat a frying pan at high heat and toast the pumpkin seeds, without any oil, until they start to pop. Remove from the pan and set aside.

FINISH THE RISOTTO Heat the remaining butter in the same frying pan and fry the mushrooms and spring onionst at medium-high heat for 5 – 6 minutes . Stir the mushrooms, the spring onions and half the herb cheese cubes into the orzo and allow the cheese to melt while stirring. Season to taste with salt and pepper.

tTIP: Do you prefer food with a bite? Add only half the spring onion to the frying pan and use the rest to garnish the risotto.

SERVE Transfer the orzo to plates. Sprinkle with the pumpkin seeds and garnish with the remaining herb cheese and basil.

The name ‘Haddock’ is thought to originate from the French word ‘adober’ which means

‘to prepare’.

HADDOCK

Spinach f

GarlicTomato f

LemonCrumbly potatoes

Bacon fFillet of haddock f

The salty flavour of the bacon and the refreshingly acidic lemon zest fit the haddock like a glove. Haddock is part of the codfish family, except it has a slightly stronger flavour and the meat is a little more delicate. Our haddock has the MSC logo, which stands for sustainable fishing. Read all about this fish in our blog!

Easy Calorie-conscious

Eat within 3 days

* L§

HADDOCK FILLET WITH BACON AND LEMON With summery spinach-tomato hotchpotch

Gluten-freegTotal: 25-30 min.6 READ MORE ABOUT• HADDOCK • IN OUR BLOG

SERVES 1 - 6



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WEEK 44 | 2018

1P 2P 3P 4P 5P 6PCrumbly potatoes (g) 300 600 900 1200 1500 1800 Lemons (pcs) 1/4 1/2 3/4 1 11/4 11/2Fillet of haddock (skinned) (100 g) 4) f

1 2 3 4 5 6

Bacon (rashers) f 2 4 6 8 10 12 Tomatoes (pcs) f 1 2 3 4 5 6 Garlic (cloves) 1 2 3 4 5 6 Spinach (g) 23) f 100 200 300 400 500 600

Not includedOlive oil (tbsp) 1 2 3 4 5 6 Butter (tbsp) 1 2 3 4 5 6 Mustard (tsp) 11/2 3 41/2 6 71/2 9 Salt & pepper to taste


NUTRIENT VALUEPER


ALLERGENS

4) FishMay contain traces of: 23) Celery

EQUIPMENTA 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.

BOIL THE POTATOESPeel 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 12 – 15 minutes until done. Drain and set aside, uncovered, to steam dry.

PREPARE THE FISHIn 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.

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.

Quinoa is not a grain variety but part of the seed family instead. Quinoa originated in South-America but it is now cultivated in

Europe as well.

QUINOA

Lemon


Garlic

Broccoli fOnion

Pine nutsQuinoa

Sour cream f

Chicken gyros f

Lemon and sour cream make this dish nice and refreshing. It is very quick to prepare and boiling the quinoa and broccoli together reduces the amount of dirty dishes. What will you do with all that free time?Easy Gluten-free

Eat within 3 days Family

* g

§ b

CHICKEN GYROS WITH LEMON QUINOA With broccoli and pine nuts

Quick & EasyrTotal: 20-25 min.5

SERVES 1 - 6



#HelloFresh


WEEK 44 | 2018

1P 2P 3P 4P 5P 6POnions (pcs) 1/2 1 11/2 2 21/2 3 Broccoli (g) f 200 400 600 800 1000 1200 Quinoa (g) 85 170 250 335 420 500 Pine nuts (g) 19) 22) 25) 10 15 20 25 30 35 Garlic (cloves) 1/2 1 11/2 2 21/2 3 Fresh curly parsley (sprigs) 23) f

21/2 5 71/2 10 121/2 15

Lemons (pcs) 1/2 1 11/2 2 21/2 3 Chicken gyros (g) f 100 200 300 400 500 600 Sour cream (g) 7) f 25 50 75 100 125 150

Not includedVegetable stock (ml) 250 500 750 1000 1250 1500 Olive oil (tbsp) 1 2 3 4 5 6 Extra-virgin olive oil (tbsp) 1 2 3 4 5 6

Salt & pepper to taste

f Keep in the refrigerator

NUTRIENT VALUEPER


ALLERGENS

7) Milk/lactoseMay contain traces of: 19) Peanuts 22) Nuts 23) Celery 25) Sesame

EQUIPMENTA frying pan, a small bowl, a grater, a soup pan or large pan with a lid.Let’s start cooking the chicken gyros with lemon quinoa.

PREPARATIONPrepare the stock. Mince the onion and

cut the broccoli head into florets and dice the stem. Heat half the olive oil in a soup pan with a lid at medium-low heat and gently fry the onion for 1 – 2 minutes.

BOILAdd the quinoa, broccoli and stock and

boil, covered, for 15 minutes. Add extra water to taste. Stir a couple of times when halfway done to prevent the quinoa to burning at the bottom of the pan. Drain and fluff the quinoa using a fork. Set aside uncovered to steam dry.

CHOP THE INGREDIENTS In the meantime, heat a frying pan, without any oil, to medium-high heat and roast the pine nuts until they begin to change colour, remove from the pan and set aside. Press or finely chop the garlic. Coarsely chop the curly parsley. Grate the zest from the lemon, juice half the lemon and cut the other half into wedges.

FRY Heat the remaining olive oil in the frying pan at medium-high heat and fry the garlic for 1 minute. Add the chicken gyros and fry for 4 – 6 minutes until brown all around.

SEASON In the meantime, mix half the curly parsley into the broccoli and quinoa. Mix 2 tsp lemon juice and 1/2 tsp lemon zest per person with the extra-virgin olive oil in a small bowl and season to taste with salt and pepper. Pour the dressing over the broccoli and quinoa.

SERVE Transfer the lemon quinoa to plates. Scoop the chicken gyros with garlic on top and garnish with the pine nuts and the remaining curly parsley and lemon zest to taste. Serve with lemon wedges and sour cream.

RFACT: This recipe contains a lot of proteins due to the dairy (sour cream), chicken and quinoa. This makes it a great post-workout meal.

Lebanese flatbread

Free-range eggs fGround curry spices

Carrots fGarlic

Diced pumpkin fSpring onions f

Peanut butter

This pumpkin-peanut soup is an explosion of colour and flavour. The sweet orange vegetables go well with the silky, savoury peanut butter and spicy ground curry spices. You will be serving this soup with a boiled egg and use the flatbread to dip into the soup.Easy Family

Eat within 5 days

* b

%

PUMPKIN-PEANUT SOUP WITH EGG With carrot and Lebanese flatbread

VegetarianVTotal: 25-30 min.6

SERVES 1 - 6



#HelloFresh


WEEK 44 | 2018

1P 2P 3P 4P 5P 6PGarlic (cloves) ½ 1 1½ 2 2½ 3Carrots (pcs) f ½ 1 1½ 2 2½ 3Spring onions (pcs) f 2 4 6 8 10 12Diced pumpkin (g) 23) f

150 300 450 600 750 900

Ground curry spices (tsp) 9) 10) 11/2 3 41/2 6 71/2 9

Free-range eggs (pcs) 3) f

1 2 3 4 5 6

Lebanese flatbread (pcs) 1) 2 4 6 8 10 12

Peanut butter (container) 5) 22) 1 2 3 4 5 6

Not includedOlive oil (tbsp) 1 2 3 4 5 6Vegetable stock cubes (pcs) ¾ 1½ 2¼ 3 3¾ 4½



NUTRIENT VALUEPER


ALLERGENS

1) Glutens 3) Eggs 5) Peanuts 9) Celery 10) MustardMay contain traces of: 22) (Other ) nuts 23) Celery

EQUIPMENTA soup pan with a lid, a deep saucepan with a lid, a frying pan and a potato masher. Let’s start cooking the pumpkin-peanut soup with egg.

PREPARATIONBring 400 ml water per person to the boil

for the soup. Press or finely chop the garlic and slice the carrots.

CHOP THE SPRING ONIONCut the spring onions into thin rings. Set

apart 1 tbsp of the green section per person to garnish the soup with.

COOKING Heat the olive oil in a soup pan with a lid and stir-fry the garlic, carrot, diced pumpkin, curry spices and the remaining spring onion at high heat for 2 minutes t. Next, add 300 ml boiling water per person, crumble in ¾ of a stock cube per person, put the lid on the pan and bring to the boil. Gently simmer for 14 – 16 minutes.

BOIL THE EGGS Place the eggs in a saucepan with a lid, barely covered with water and boil, covered, in 6 – 8 minutes until hard-boiled. Rinse with cold water. Peel the hard-boiled egg and cut in half.

PURÉE THE SOUP In the meantime, heat the Lebanese flatbreads in a dry frying pan at medium-high heat, 30 seconds on each sidett. Remove the soup from the stove, blend in the peanut butter and purée using a hand-held blender. Add a little boiling water if the soup is too thick. Season to taste with salt and pepper.

tTIP: Don’t like the taste of raw spring onions? Boil all the spring onions in Step 3 together with the soup.

SERVE Ladle the soup into soup bowls, put the eggs on top and garnish with the green bits of the spring onion you set aside earlier. Serve with the flatbread.

ttTIP: Like your flatbread crispy? Sprinkle the flatbreads with some olive oil and salt and bake them in the oven at 210 degrees for 3 – 4 minutes.

Red, orange, yellow, green or brown; lentils come in all kinds of colours. Did you know it

isn’t a vegetable, but a legume? They are full of iron, fibres and proteins.

LENTILS

Tomato paste

Dried oregano

Pumpkin seeds

GarlicOnions

LentilsRed cherry tomatoes f

Feta fRocket lettuce f

Whole-wheat penne

This is the vegetarian version of an Italian classic. We’ve replaced the ground meat with lentils. The king of this dish is the feta cheese, a traditional Greek cheese made of sheep’s milk.

Easy

Eat within 5 days

*

%

Penne with lentil-Bolognese sauce and feta With rocket lettuce and pumpkin seeds


SERVES 1 - 6



#HelloFresh


WEEK 44 | 2018

1P 2P 3P 4P 5P 6POnions (pcs) 1/2 1 1 2 2 3Garlic (cloves) 1 2 2 3 3 4Red cherry tomatoes (g) f

125 250 375 500 625 750

Lentils (can) 1/3 2/3 1 11/3 12/3 2Pumpkin seeds (g) 19) 22) 25) 10 20 30 40 50 60

Dried oregano (tsp) 1 2 3 4 5 6Tomato paste (tin) 1/2 1 11/2 2 21/2 3Whole-wheat penne (g) 1) 17) 20) 90 180 270 360 450 540

Rocket lettuce (g) 23) f 20 40 60 80 100 120Feta (g) 7) f 50 100 150 200 250 300

Not includedOlive oil (tbsp) 1 1 2 2 3 3Vegetable stock cube (pcs) 1/4 1/2 3/4 1 11/4 11/2

Brown sugar (tbsp) 1/4 1/2 3/4 1 11/4 11/2Black balsamic vinegar (tbsp) 1/2 1 11/2 2 21/2 3

Extra-virgin olive oil (tbsp) 3/4 11/2 21/4 3 3 3/4 41/2



NUTRIENT VALUEPER


ALLERGENS

1) Glutens 7) Milk/lactoseMay contain traces of: 17) Eggs 19) Peanuts 20) Soy 22) Nuts 23) Celery 25) Sesame

EQUIPMENTA pan with a lid, a colander, a wok or deep saucepan with a lid and a bowl.Let’s start cooking the penne with lentil-Bolognese sauce and feta.

CHOP THE VEGGIESBring 500 ml water per person to the boil

in a pan with a lid to cook the penne integrale in. Mince the onion and press or finely chop the garlic. Halve the red cherry tomatoes. Drain the lentils in a colander.

ROAST THE PUMPKIN SEEDSHeat a wok or saucepan with a lid to high

heat and roast the pumpkin seeds, without any oil, until they begin to pop. Remove from the pan and set aside.

MAKE THE SAUCE Heat the olive oil in the same wok or deep saucepan and gently fry the onion and garlic for 2 minutes at low heat. Add the oregano and tomato paste and fry for another 5 minutes. Next, add 100 ml water per person, crumble ¼ stock cube per person over the pan and add the brown sugar and half the black balsamic vinegar. Cover the pan and simmer for 10 minutes until done. Add the cherry tomatoes when halfway done.

BOIL THE PENNE AND LENTILS In the meantime, boil the penne, covered, for 10 – 12 minutes. Next, drain. Add the lentils to the wok or deep saucepan with sauce, stir firmly and allow to simmer for another minute.

MIX THE ROCKET AND PENNE In the meantime, whip up a dressing in a bowl of the extra-virgin olive oil and black balsamic vinegar. Season to taste with salt and pepper and stir in the rocket lettuce. Crumble half the feta over the wok or deep saucepan and allow to melt. Finally, add the penne to the sauce and season to taste with salt and pepper.

SERVE Transfer the dish to plates, crumble the remaining feta over it and sprinkle with the pumpkin seeds. Serve with the rocket lettuce.

RFACT: This pasta contains a relatively high amount of nutritional fibres. Nutritional fibres make you feel full, so you are less likely to eat again soon.

This protein-rich meat replacement is made of curdled soy milk. The process is similar to

that of cheese-making.

TOFU

Bok choy f

Seasoned tofu f

Soy sauce

Cucumber fBasmati rice

GarlicFresh ginger

Sesame seeds

Fresh coriander f

From grilled bok choy to pickled cucumber - this dish is a symphony of Asian flavours. The tofu cubes add the necessary proteins. You may not expect it, but this dish is not for vegans.

Easy Lactose-free

Eat within 3 days

* d

§

Aromatic tofu with grilled bok choy With pickled cucumber and basmati rice


SERVES 1 - 6



#HelloFresh


WEEK 44 | 2018

1P 2P 3P 4P 5P 6PBasmati rice (g) 85 170 250 335 420 500 Cucumber (pcs) f 1/2 1 11/2 2 21/2 3 Fresh ginger (cm) 1 2 3 4 5 6 Garlic (cloves) 1/2 1 11/2 2 21/2 3 Soy sauce (ml) 1) 6) 10 20 30 40 50 60 Seasoned tofu (g) 6) f 90 180 270 360 450 540 Bok choy (pcs) f 1/2 1 11/2 2 21/2 3 Fresh coriander (sprigs) 23) f

3 6 9 12 15 18

Sesame seeds (g) 11) 19) 22) 5 10 15 20 25 30

Not includedWhite wine or rice vinegar (tbsp) 1 2 3 4 5 6

Sugar (tsp) 1 2 3 4 5 6 Ketjap (tbsp) 2 4 6 8 10 12 Sambal to tasteSunflower oil (tbsp) 1 2 3 4 5 6 Salt & pepper to taste


NUTRIENT VALUEPER


ALLERGENS

1) Gluten 6) Soy 11) SesameMay contain traces of: 19) Peanuts 22) Nuts 23) Celery

EQUIPMENTA pan with a lid, a bowl, a fine grater, a small bowl, a frying pan or a grilling pan with a lid. Let’s start cooking the aromatic tofu with grilled bok choy.

BOIL THE RICEFill a pan with a lid with plenty of water,

bring to the boil, add the basmati rice and boil, covered, for 12 – 14 minutes until done. Drain and set aside, uncovered, to steam dry.

MAKE THE PICKLESIn the meantime, cut the cucumber

into small cubes and mix in a bowl with the white wine or rice vinegar and 1/2 tsp sugar per person. Allow the pickles to soak, toss regularly.

MAKE THE MARINADE In the meantime, peel and grate the ginger with a fine grater. Press or finely chop the garlic. Mix half the soy sauce with the ginger, garlic, ketjap, sambal to taste and 1 tbsp water per person in a small bowl. Mix 3/4 of the marinade into the tofu cubes. Halve the bok choy lengthwise t. Coarsely chop the coriander.

GRILL THE BOK CHOY Heat half the sunflower oil in a frying or grilling pan with a lid at medium to high heat. Place the bok choy in the pan with the cutting side facing down and fry for 4 – 5 minutes. Pour the remaining soy sauce and 1 tbsp water per person over the bok choy and steam for another 4 – 5 minutes, covered, or until the bok choy turns soft.

FRY THE TOFU CUBES In the meantime, heat another frying pan, without any butter or oil, at medium-low heat and roast the sesame seeds until golden-brown. Remove from the pan and set aside. Add the remaining sunflower oil to the pan and fry the marinated tofu cubes for 4 – 5 minutes. Season to taste with salt and pepper.

SERVE Serve the basmati rice with the grilled bok choy, pickled cucumber and tofu cubes. Garnish with the sesame seeds, the remaining marinade and the coriander.

tTIP: Do not remove the bottom of the bok choy, otherwise it may fall apart. Make sure you don’t eat this part though, you won’t like it!

This piece of meat is extra tender. It contains more fat than chicken fillet which gives it a more rounded flavour and makes it nice

and juicy.

CHICKEN THIGH

Mushrooms f

Carrots fFirm potatoes

Chicken thighs with bone f

Diced bacon f

GarlicShallots

Seed-ciabattaBay leaf

Fresh thyme fTomato paste


Stewing may sound like a time-consuming activity, but you won’t be spending a lot of time in the kitchen for this chicken stew. As soon as the pan is on the heat, your job is pretty much over. Also, chicken cooks much faster than other meats like beef, which needs a couple of hours at least. Cooking the chicken thigh at low heat in a covered pan makes the meat extra soft and tender.

Easy

Eat within 3 days

*

§

Chicken thigh stew with bacon With mushrooms, thyme and carrot

Total: 40-45 min.9

SERVES 1 - 6



#HelloFresh


WEEK 44 | 2018

1P 2P 3P 4P 5P 6PDiced bacon (g) f 25 50 75 100 125 150 Chicken thighs with bone (pcs) f

1 2 3 4 5 6

Shallots (pcs) 1/2 1 11/2 2 21/2 3 Garlic (cloves) 1/2 1 11/2 2 21/2 3 Firm potatoes (g) 300 600 900 1200 1500 1800 Carrots (pcs) f 1/2 1 11/2 2 21/2 3 Mushrooms (g) f 200 375 500 750 875 1000 Fresh curly parsley (g) 23) f

5 10 15 20 25 30

Tomato paste (container) 1/2 1 11/2 2 21/2 3

Fresh thyme (g) 23) f 5 10 15 20 25 30 Bay leaf (pcs) 1 1 2 2 3 3 Seed-ciabatta (pcs) 1) 17) 20) 21) 22) 25) 27) 1 2 3 4 5 6

Not includedChicken stock (ml) 125 250 375 500 625 750 Butter (tbsp) 1/2 1 11/2 2 21/2 3 Black balsamic vinegar (tsp) 1 2 3 4 5 6

Brown sugar (tsp) 1 2 3 4 5 6 Mustard (tbsp) 1/2 1 11/2 2 21/2 3 Salt & pepper to taste


NUTRIENT VALUEPER


ALLERGENS

1) GlutensMay contain traces of: 17) Eggs 20) Soy 21) Milk/lactose 22) Nuts 23) Celery 25) Sesame 27) Lupin

EQUIPMENTA soup pan or a large pan with a lid.Let’s start cooking the chicken thigh stew with bacon.

FRY THE CHICKEN THIGHPrepare the stock. Heat the butter in a

large pan with a lid at medium to low heat. Fry the bacon cubes for 4 – 5 minutes. Add the chicken thigh and fry for 5 – 7 minutes until brown all around.

CHOP THE INGREDIENTSIn the meantime, mince the shallots

and press or finely chop the garlic. Cut the potatoes carrot into 1 cm cubes. Halve the mushrooms. Finely chop the leaves of the curly parsley and set the sprigs aside for later.

FRY THE VEGETABLES Remove the chicken thigh from the pan and set aside. Add the shallots to the pan and fry gently for 3 – 4 minutes. Add the garlic and tomato paste and fry for another 2 minutes. Add the potatoes, carrot and mushrooms and fry for 5 – 6 minutes.

FINISH THE STEW Return the chicken thigh to the pan. Add the stock, black balsamic vinegar, brown sugar and mustard to the pan and stir firmly. Add the curly parsley sprigs, thyme and bay leaf to the pan.

STEW Turn down the heat and allow to stew, covered, for 20 minutes. Take the lid off the pan for the final 5 minutes and turn the heat to medium-high. In the meantime, pre-heat the oven to 200 degrees and heat the ciabatta for 4 – 5 minutes.

tTIP: Got some kitchen twine? Bind the parsley sprigs, thyme and bay leaf together. It will be easy to take it all out before serving the dish.

SERVE Remove the curly parsley sprigs, thyme and bay leaf from the pan. Serve the chicken with the vegetables, the sauce and garnish with the chopped curly parsley leaves. Serve with the ciabatta.

TIP: Got some dark beer? Replace 75 ml stock per person with 75 ml beer. This gives the stew a caramel-like flavour.

This South-American chilli resembles chilli con - or actually sin (without) - carne. The beans are full of healthy goodies: from vitamins and minerals to fibres, proteins and antioxidants, making the dish highly nutritious. In addition, it is quick and easy to serve and makes for a delicious, heart-warming dish. So grab a spoon and enjoy!

HAK black beans have a pure flavour and a nice bite. From spicy Mexican dishes to soup and salad - the possibilities are

endless, both cold and warm!

HAK BLACK BEANS

Very simple Vegetarian

Eat within 5 days Gluten-free

- V

% g

Quick & Easy Total: 20 min.4

Paprika

Ground cumin

Pre-cut onions f

GarlicBrown rice

Green sweet pepper f

Green chilli pepper f

Feta fPumpkin seeds

Black beansTomato paste

Sour cream f

Fleshy tomato f

South-American black bean chilli With brown rice, sour cream and feta

A GOOD START

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WEEK 44 | 2018

3 MAKE THE CHILLI• Add the tomato paste and black beans with stock to the deep

saucepan and boil for 3 minutes.

• Add the black balsamic vinegar and season to taste with salt and pepper t.

• Heat a frying pan to high heat and roast the pumpkin seeds until they begin to pop. Remove from the pan and set aside.

4 SERVE • Transfer the black beans and sauce to the centre of a soup bowl

or deep plate. Carefully scoop in the rice. Crumble the feta over the dish.

• Garnish with the pumpkin seeds and serve with the sour cream.

tTIP: This dish contains a lot of bitter flavours, you can add 1 tsp sugar per person to add some sweetness.

1 PREPARATION• Bring ample water to the boil in a pan with a lid and boil the rice,

covered, for 12 – 15 minutes. Drain and season to taste with salt and pepper.

• In the meantime, press or finely chop the garlic. Prepare the stock.

• Remove the seed pods from the green chilli pepper and finely chop the green chilli pepper.

• Cut the green sweet pepper into slices.

2 FRY• Heat the olive oil in a deep saucepan at medium-high heat and fry

the garlic, onion, green chilli pepper, cumin, paprika and green sweet pepper for 5 minutes.

• In the meantime, finely dice the fleshy tomato.

• Add the fleshy tomato to the deep saucepan and and fry at high heat for 1 minute.

SERVES 1 - 6

INGREDIENTS1P 2P 3P 4P 5P 6P

Brown rice (g) 40 85 125 170 210 250 Garlic (cloves) 1 2 3 4 5 6 Green chilli pepper (pcs) f 1/3 2/3 1 11/3 12/3 2 Green sweet peppers (pcs) f 1/2 1 11/2 2 21/2 3 Pre-cut onions (g) 23) f 35 75 110 150 185 220 Ground cumin (tsp) 1 2 3 4 5 6 Paprika (tsp) 1 2 3 4 5 6 Fleshy tomato (pcs) f 1 2 3 4 5 6 Tomato paste (ml) 100 200 300 400 500 600 HAK Black beans (bag) 1/2 1 11/2 2 21/2 3 Pumpkin seeds (g) 19) 22) 25) 5 10 15 20 25 30 Feta (g) 7) f 50 100 150 200 250 300 Sour cream (g) 7) f 25 50 75 100 125 150

Not includedVegetable stock (ml) 85 170 255 340 425 510Olive oil (tbsp) 1 11/2 2 21/2 3 31/2Black balsamic vinegar (tsp) 1/2 1 11/2 2 21/2 3 Salt & pepper to taste


NUTRIENT VALUE PER SERVING PER 100 G

Energy (kJ/kcal) 2904 / 694 409 / 98Fats (g) 28 4 Of which: saturated (g) 11.9 1.7Carbohydrates (g) 75 11 Of which: sugars (g) 15.1 2.1Fibre (g) 17 2Protein (g) 27 4Salt (g) 2.6 0.4

ALLERGENS

7) Milk/lactoseCan contain traces of: 19) Peanuts 22) Nuts 23) Celery 25) Sesame

EQUIPMENT: A pan with a lid, a frying pan and a deep saucepan. Let’s start cooking the South-American black bean chilli.

Salad season may be over, but this hearty, lukewarm salad is delicious during the colder months as well. The traditional recipe doesn’t actually contain lettuce, but we’ve opted to include it: it makes the dish a bit lighter.

Triplet potatoes are like small potatoes, but just a little bit bigger. You don't have to peel

them, and because of their size they are cooked quikly.

TRIPLET POTATOES

Very simple Gluten-free

Eat within 3 days Lactose-free

- g

§ d

Quick & Easy Total: 20 min.4

Mesclun f

Fresh parsley f

Diced bacon f

Shallots Triplet potatoes

Free-range egg f

Green beans f

Lukewarm Liège salad With bacon, green beans and baby potatoes

Calorie-consciousL

A GOOD START

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WEEK 44 | 2018

3 DEGLAZE AND FRY• Take the frying pan with the bacon cubes off the heat, deglaze

the bacon with the white wine vinegar and add mustard for the dressing.

• Heat another large frying pan without any oil to medium-high heat and fry the remaining bacon cubes with the remaining shallots for 1 – 2 minutes.

• Add the beans and triplet potatoes and stir-fry for 4 – 6 minutes. Season to taste with salt and pepper.

4 SERVE • In the meantime, finely chop the fresh parsley.

• Mix the dressing into the triplet potatoes and green beans.

• Transfer the mesclun to plates and top with the triplet potatoes and green beans.

• Garnish with the egg wedges and fresh parsley.

LTIP: Are you keeping an eye on your calorie intake? Use 40 g bacon cubes per person. You can keep the remaining bacon cubes for an omelette the next day.

1 PREPARATION • Put the triplet potatoes in a pan with a lid, barely covered

with water. Bring to the boil, covered, and boil the triplet potatoes for 8 – 10 minutes. In the meantime, mince the shallots.

• Bring ample water to the boil in another pan with a lid for the beans and egg.

• Trim the ends off the green beans and cut the green beans into 3 equal parts.

2 BOIL AND FRY• Boil the green beans together with 1 egg per person, covered,

for 5 – 7 minutes until al dente.

• Remove the egg after another 5 minutes and rinse it with cold water together with the green beans. Cut the egg into wedges.

• Heat the sunflower oil in a frying pan to medium-low heat and fry half the bacon cubes with half the shallots for 5 minutes.

SERVES 1 - 6

INGREDIENTS1P 2P 3P 4P 5P 6P

Triplet potatoes (g) 200 400 600 800 1000 1200 Shallots (pcs) 1 2 3 4 5 6 Green beans (g) 23) f 150 300 450 600 750 900 Free-range eggs (pcs) 3) f 1 2 3 4 5 6 Diced bacon (g) f 60 120 180 240 300 360 Fresh parsley (sprigs) 23) f 4 8 12 16 20 24 Mesclun (g) 23) f 30 60 90 120 150 180

Not includedSunflower oil (tbsp) 1 2 3 4 5 6 Mustard (tbsp) 1/2 1 11/2 2 21/2 3 White wine vinegar (tbsp) 1 2 3 4 5 6 Salt & pepper to taste




ALLERGENS

3) EggsCan contain traces of: 23) Celery

EQUIPMENT: 2x a pan with a lid and 2 x a frying pan. Let’s start cooking the lukewarm Liège salad.

40 min.

Eat within 3 days

8

§

+ Several steps

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!

POLLO TONNATO WITH SOURDOUGH BREAD POACHED CHICKEN WITH TUNA SAUCE

Flat parsley f

Fresh basil f

Mayonnaise f

Sourdough bread

Red cherry tomatoes f

Capers fTuna

Lettuce mix f

Chicken breast tenderloins f

Fresh chives 23) f

SERVES 1 - 6

INGREDIENTS

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WEEK 44 | 2018

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.

ROAST THE TOMATOESPre-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 20 - 22 minutes. Add the sourdough bread for the final 6-8 minutes.

MAKE THE SAUCEIn 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.

1P 2P 3P 4P 5P 6PRed cherry tomatoes (g) f

125 250 375 500 625 750

Sourdough bread (buns) 1) 6) 11) 17) 21) 22) 27) f

1 2 3 4 5 6

Tuna (can) 4) 1/2 1 1½ 2 2½ 3

Capers (g) f 10 20 30 40 50 60

Mayonnaise (g) 3) 10) 19) 22) f

50 100 150 200 250 300

Fresh basil (leaves) 23) f 4 8 12 16 20 24

Flat parsley (sprigs) 23) f 4 8 12 16 20 24

Fresh chives (sprigs) 23) f 5 10 15 20 25 30

Chicken breast tenderloins (g) f

100 200 300 400 500 600

Lettuce mix (g ) 23) f 30 60 90 120 150 180

Not includedButter (g) 25 50 75 100 125 150

Olive oil (tbsp) 1 2 3 4 5 6

Black balsamic vinegar (tbsp)

1/2 1 1½ 2 2½ 3

Chicken stock (ml) 400 600 800 1000 1200 1400

Extra-virgin olive oil (tbsp) 1/2 1 1½ 2 2½ 3


fStore in the refrigerator

NUTRIENT VALUEPER

SERVINGPER

100 G

Energy (kJ/kcal) 5234 / 1251 993 / 237

Fats (g) 88 17

Of which: saturated (g) 23.0 4.4Carbohydrates (g) 69 13 Of which: sugars (g) 1.8 0.3Fibre (g) 6 1Protein (g) 42 8Salt (g) 3.5 0.7

ALLERGENS

1) 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

EQUIPMENTAn 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.

A GOOD START

55 min. Gluten-free

Eat within 3 days

g=

§

+ Several steps

Pumpkin is the perfect ingredient during autumn. Preparing pumpkin may seem like a challenge, but that is not the case with this recipe. For example, you don’t need to peel this pumpkin as the skin will soften in the oven. To add a little autumn to the dish, the salad will contain oyster mushrooms. These mushrooms owe their name to their shape, that resembles the shell of an oyster.

ROASTED PUMPKIN WITH PORK SHOULDER CHOP WITH ROASTED TRIPLET POTATOES AND SALAD WITH OYSTER MUSHROOMS

The Dutch call it ‘karbonade’, but in Belgium the pork chop is referred to as a ‘kotelet’.

SPECIAL INGREDIENT

PORK CHOP

Oyster mushrooms f

Pork shoulder chop f

Parmigiano reggiano f

GarlicHokkaido pumpkin

Fresh lemon thyme f

Triplet potatoes

Mayonnaise fSeed mix

Mesclun f

SERVES 1 - 6



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WEEK 44 | 2018

FRY THE PORK CHOPHeat the butter in a frying pan to

medium-high heat when the pumpkin is halfway done. Add the remaining garlic and pork shoulder chop and fry for 5 minutes on each side. Add the oyster mushrooms when turning the pork chop (final 5 minutes). Keep the mushrooms whole. Turn regularly and season with salt and pepper.

MAKE THE SALAD In the meantime, whip up a dressing of the black balsamic vinegar and extra-virgin olive oil in a salad bowl. Season to taste with salt and pepper. Mix the mesclun, oyster mushrooms and seed mix into the dressing.

SERVE Serve the pork shoulder chop with the salad, triplet potatoes, pumpkin from the oven and mayonnaise.

CUT THE PUMPKINPre-heat the oven to 200 degrees. Cut the

correct amount of hokkaido pumpkin and scrape out the seeds with a spoon. Cut the pumpkin into thin wedges of around 1 cm. Mix the honey with half the olive oil in a small bowl. Press or finely chop the garlic.

ROASTTransfer the pumpkin wedges to one

half of a baking sheet lined with baking paper and spread with the oil-honey mixture. Mix the triplet potatoes with half the garlic, the remaining olive oil and salt and pepper to taste on the other half of the baking sheet. Roast the triplet potatoes and pumpkin in the oven for 40 – 45 minutes.

MAKE THE THYME MIXTUREIn the meantime, remove the leaves

from the lemon thyme sprigs and mix with the grated Parmigiano reggiano. 15 minutes before the pumpkin is done, sprinkle it with the thyme and Parmigiano reggiano mixture.

1P 2P 3P 4P 5P 6PHokkaido pumpkin (pcs)

1/4 1/2 3/4 1 11/4 11/2

Garlic (cloves) 1 2 3 4 5 6 Triplet potatoes (g) 250 500 750 1000 1250 1500 Fresh lemon thyme (g) 23) f

21/2 5 71/2 10 121/2 15

Parmigiano reggiano, grated, pcs (g) 7) f

25 50 75 100 125 150

Pork shoulder chop (pcs) f

1 2 3 4 5 6

Oyster mushrooms (g) f 100 200 300 400 500 600 Mesclun (g) 23) f 30 60 90 120 150 180 Seed mix (g) 19) 22) 25) 20 40 60 80 100 120

Mayonnaise (tbsp) 3) 10) 19) 22) f

1 2 3 4 5 6

Not includedHoney (tsp) 1 2 3 4 5 6 Olive oil (tbsp) 1 2 3 4 5 6 Butter (tbsp) 1/2 1 11/2 2 21/2 3 Black balsamic vinegar (tbsp)

1/2 1 11/2 2 21/2 3

Extra-virgin olive oil (tbsp)

1 2 3 4 5 6





ALLERGENS

3) Eggs 7) Milk/lactose 10) MustardCan contain traces of: 19) Peanuts 22) Nuts 23) Celery 25) Sesame

EQUIPMENTA frying pan, a small bowl, a salad bowl and a baking sheet lined with baking paper. Let’s start cooking the roasted pumpkin with pork shoulder chop.

This salted ham was originally dried inside the Spanish mountains. The low temperatures

of the mountain ease the process of drying and ageing this ham.

SERRANO HAM

Aged cheese flakes f

Serrano ham fFresh oregano f

Spaghetti integrale

Mini-Roma tomatoes

Courgette Shallots

In this dish you'll use the mini-variety of the Roma tomato. It is also known as the plum tomato due to its oval shape. These little tomatoes have a fleshy structure with a rounded flavour which is enhanced by oven-roasting them. Easy

Eat within 3 days

*

§

Spaghetti with serrano ham and courgette ribbons With mini-Roma tomatoes and aged cheese

Total: 30-35 min.7

SERVES 1 - 6



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WEEK 44 | 2018

1P 2P 3P 4P 5P 6PMini-Roma tomatoes (g) 100 200 300 400 500 600Spaghetti integrale (g) 1) 17) 20) 90 180 270 360 450 540

Shallots (pcs) 1 2 2 3 3 4Courgette (pcs) 1/4 1/2 3/4 1 11/4 11/2Fresh oregano (sprigs) 23) f

2 4 6 8 10 12

Serrano ham f 40 80 120 160 200 240Aged cheese flakes (g) 7) f

25 50 75 100 125 150

Not includedBlack balsamic vinegar (tsp) 1 2 2 3 3 4

Olive oil (tbsp) 1 2 3 4 5 6Extra-virgin olive oil (tbsp) 1 2 3 4 5 6



NUTRIENT VALUEPER


ALLERGENS

1) Glutens 7) Milk/lactoseMay contain traces of: 17) Eggs 20) Soy 23) Celery

EQUIPMENTA pan with a lid, an oven dish with baking paper, a potato peeler or a cheese grater, a wok or a deep saucepan. Let’s start cooking the spaghetti with serrano ham and courgette ribbons.

TOMATOES IN THE OVENPre-heat the oven to 200 degrees. Boil

500 ml water per person for the spaghetti in a pan with a lid. Heat the mini-Roma tomatoes in an oven dish with baking paper and drizzle with the black balsamic vinegar and half the olive oil. Sprinkle with salt and paper and roast in the oven for 15 minutes.

BOIL THE SPAGHETTIIn the meantime, boil the spaghetti,

covered, for 9 – 10 minutes and drain.

SHAVE THE COURGETTEIn the meantime, mince the shallots.

Shave the courgette into long, thin ribbons using a potato peeler or cheese slicer. Strip the leaves from the oregano sprigs and finely chop the leaves.

SERRANO HAM IN STRIPSHeat the remaining olive oil in a wok

or deep saucepan and fry the shallots for 3 – 4 minutes at medium-high heat. Add the courgette and oregano and fry for another 6 minutes. In the meantime, cut or tear the serrano ham into strips.

tTIP: Do you love garlic? Press or finely chop 1 clove per person and fry it together with the shallots.

MIX THE SPAGHETTIAdd the spaghetti and half the aged

cheese to the pan with the courgette and mix well. Heat for 1 minute at high heat and season to taste with salt and pepper. Remove the pan from the heat and add half the extra-virgin olive oil and the majority of the serrano ham.

SERVETransfer the dish to plates. Garnish

with the remaining serrano ham and the remaining aged cheese. Drizzle with the remaining extra-virgin olive oil and serve with the mini-Roma tomatoes from the oven.�

tTIP: In order to get the baking paper into the oven dish properly, first make a ball of the paper. Then fold it out and you'll see that it will take the shape of your dish much easier.

Raisins

Stroopwafel crumbs

Shaved almonds

Sour cream f

Apple Ground cinnamon

% Eat within 5 days

Total: 10 – 15 min.3

- Very simple This simple dessert is a reference to apple pie filling. You'll fry the apple and raisins into a smooth substance with cinnamon and butter. A generous scoop of sour cream for some freshness and you’re ready to go!

FRIED APPLE WITH RAISINS AND ‘STROOPWAFEL’ CRUMBS With cinnamon, almonds and sour cream

TASTY DESSERT

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FRIED APPLE WITH RAISINS AND STROOPWAFEL CRUMBS

EQUIPMENT: 2x a frying pan.

1 Peel the apple, remove the core and finely dice the apple. Heat the butter in a frying pan at medium-high

heat and stir-fry the apple with raisins, cinnamon and sugar for 6 – 8 minutes.

2 In the meantime, heat another frying pan without oil to medium-high heat and roast the shaved almonds until

golden-brown. Remove from the pan and set aside.

3 Transfer the fried apple with raisins to plates and serve with a large dollop of sour cream. Garnish the

apple with the shaved almonds and stroopwafel crumbs.

INGREDIENTS 2P 4P

Apple (pcs) 4 8Raisins (g) 19) 22) 25) 80 160Ground cinnamon (tbsp) 1 2Shaved almonds (g) 8) 19) 22) 25)

20 40

Sour cream (g) 7) f 100 200Stroopwafel crumbs (g) 1) 3) 19) 22)

60 120

Not includedButter (tbsp) 2 4Sugar (tbsp) 1 2 f Keep in the refrigerator

NUTRIENT VALUEPER

SERVING PER 100 GEnergy (kJ/kcal) 2736 / 654 618 / 148Fats (g) 26 6 Of which: saturated (g) 11.9 2.7Carbohydrates (g) 93 21 Of which: sugars (g) 75.1 17.0Fibre (g) 8 2Protein (g) 7 2Salt (g) 0.4 0.1

ALLERGENS

1) Glutens 3) Eggs 7) Milk/lactose 8) Nuts Can contain traces of: 19) Peanuts 22) Nuts 25) Sesame

BREAKFAST 1-

123

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.

1x

GOOD MORNING!-BREAKFAST BOX-


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WEEK 44 | 2018

WHOLE-WHEAT RICOTTA PANCAKES With raspberries

INGREDIENTS FOR 1 BREAKFAST 2P 4P

Raspberries (g) f 125 250

Free-range eggs (pcs) 3) f 2 4

Whole-wheat pancake mix (g) 1) 27) 100 200

Ricotta (g) 7) f 160 320

Not included

Sugar (tbsp) 4 8

Milk (ml) 100 200

Butter (tbsp) 1 2


EQUIPMENT 2x a bowl, a whisk and a frying pan



ALLERGENS

1) Glutens 3) Eggs 7) Milk/lactose May contain traces of: 27) Lupin

1 Mix the raspberries in a bowl with 1/2 tsp sugar per person. Mash about half the raspberries with a fork.

2 Whisk the eggs and the remaining sugar in another bowl using a whisk. Stir in half the milk and mix in the whole-wheat pancake mix. Next, mix in the

remaining milk and ricotta.

3 Heat the butter in a frying pan to medium-high heat. Once the pan is nice and hot, bake 3 small pancakes per person.

4 Transfer the ricotta pancakes to plates and top with the raspberry mixture.

WHOLE-WHEAT RICOTTA-PANCAKES With raspberries BULGARIAN YOGHURT With pear and pistachios SPELT WAFFLES WITH AVOCADO With tomato and old cheese

BREAKFAST 2- BREAKFAST 3- 2x 2x

SPELT WAFFLES WITH AVOCADO With tomato and old cheese


Pears (pcs) 1 2

Dried apricot pieces (g) 19) 22) 50 100

Bulgarian yoghurt (ml) 7) 15) 20) f 375 750Pistachio nuts (g) 8) 19) 22) 25)

20 40



Energy (kJ/kcal) 1389 / 332 430 / 103Fats (g) 15 5 Of which: saturated (g) 6.8 2.1

Carbohydrates (g) 36 11 Of which: sugars (g) 31.4 9.7Fibre (g) 5 2Protein (g) 11 3Salt (g) 0.3 0.1

ALLERGENS

7) Milk/lactose 8) Nuts May contain traces of: 15) Glutens 19) Peanuts 20) Soy 22) (Other) nuts 25) Sesame


Avocado (pcs) 1 2

Spelt waffles (pcs) 1) 20) 25) 6 12

Plum tomatoes (pcs) f 2 4

Aged cheese (g) 7) f 50 100Not included

Pepper To taste




ALLERGENS

1) Glutens 7) Milk/lactose May contain traces of: 20) Soy 25) Sesame

1 Peel the pear, remove the core and dice the pear. Finely cut the dried

apricot pieces.

2 Pour the Bulgarian yoghurt into breakfast bowls. Garnish with the pear

cubes and dried apricots. Sprinkle with the pistachios.

BULGARIAN YOGHURT With pear and pistachios

1 Cut the avocado in half, remove the pit and scoop the flesh out of the skin.

2 Transfer the avocado to the spelt waffles. 2 Slice the plum tomato and

place the slices on top of the avocado.

3 Garnish the waffles with the aged cheese. Season to taste with pepper.

Documents

MINI-PITA ROLLS WITH TUNA SALAD PDF/44.ALL.EN...MINI-PITA ROLLS WITH TUNA SALAD With sweet carrot and coconut 8Total: 35-40 min. dLactose-free SERES 1 - 6 INGREDIENTS A GOOD START