fillet of haddock with spring onion-yoghurt sauce pdf/hellofresh... · 2017. 8. 30. · this light...

This light fish dish goes best with a crisp, aromatic wine. Synera is light and fruity, and

brings out the best in all the individual flavours in this dish.

SYNERA BLANCO

Fillet of haddock f

Carrots fPotato wedges

Full-fat yoghurt fSpring onions f

In this recipe, you will be baking potato wedges in the skin. To make it even easier, the potatoes have been provided ready-to-bake. The mild-tasting haddock is served together with sweet, roasted young carrots. The finishing touch to this dish is a tart yoghurt & spring onion sauce.

Easy Family

Eat within 3 days Quick & Easy

* b

§ Q

FILLET OF HADDOCK WITH SPRING ONION-YOGHURT SAUCE With young carrots and potatoes

OriginalGTotal: 25-30 min.6

Gluten-freeg

SERVES 1 - 6

INGREDIENTSA GOOD START

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www.hellofresh.nl | www.hellofresh.beWEEK 36 | 2017

1P 2P 3P 4P 5P 6PPotato wedges (unpeeled) (g) 200 400 600 800 1000 1200

Carrots (g) f 200 400 600 800 1000 1200Spring onions (pcs) f 2 4 6 8 10 12Full-fat yoghurt (tbsp) 7) 19) 22) f

3 6 9 12 15 18

Fillet of haddock (unskinned) (100g) 4) f

1 2 3 4 5 6

Mustard* (tbsp) 1 2 3 4 5 6Extra-virgin olive oil* (tbsp) ½ 1 1½ 2 2½ 3

Olive oil* (tbsp) 1/2 1 1 1/2 2 2 1/2 3 Butter* (tbsp) 1 2 3 4 5 6Salt & pepper* to taste

*Not included | f Store in the refrigerator

NUTRIENT VALUEPER

SERVING PER 100 GEnergy (kJ/kcal) 2439 / 583 350 / 84Total fat (g) 23 3 Of which: saturated (g) 10.8 1.6Carbohydrates (g) 56 8 Of which: sugars (g) 15.8 2.3Fibre (g) 11 2Protein (g) 31 4Salt (g) 0.8 0.1

ALLERGENS

4) Fish 7) Milk/lactoseMay contain traces of: 19) Peanuts 22) Nuts

EQUIPMENTA pan with a lid, a baking tray lined with baking paper, a mixing bowl and a frying pan.Let’s start cooking the fillet of haddock with spring onion & yoghurt sauce.

PREPARATIONPre-heat the oven to 220 degrees. Bring

250 ml water per person to the boil in a pan with a lid for the carrots. In the meantime, transfer the potato wedges to one side of a baking tray lined with baking paper. You will be putting the carrots on the other side. Cut each carrot in half lengthwise and then into quarters.

MAKE THE YOGHURT SAUCEBlanch the carrots, covered, at medium-

low heat for 10 minutes (see tip). Drain and transfer to the other half of the baking tray. In the meantime, slice the spring onions into thin rings. In a bowl, blend together the yoghurt, mustard, extra-virgin olive oil and ⅓ of the spring onions and set aside.

IN THE OVEN Drizzle the carrots and potato wedges with the remaining olive oil and season with salt and pepper. Roast the vegetables in the oven for 15 – 18 minutes or until golden brown (see tip).

FRY THE SPRING ONIONS While the vegetables are roasting, heat the butter in a frying pan and sauté the remaining spring onion for 1 minute.

FRY THE FISH Pat the haddock dry with paper towels. Add the haddock to the spring onion in the frying pan and fry for 1 – 2 minutes on the skin side. Reduce the heat, and fry the haddock for another 1 – 2 minutes on the other side. Season to taste with salt and pepper.

tTIPIn a rush? Don’t roast the carrots, just blanch them. While they are cooking, roast the potato wedges in the oven or fry in a frying pan.

SERVE Transfer the carrots and the potato wedges to plates and serve with the fried haddock and the spring onion & yoghurt sauce.

tTIPYou may need to cook the potatoes and carrots slightly longer or shorter. Check to see if they are done!

Cabriz is a full-bodied, but deliciously smooth wine with hints of red fruit and spices. Delicious with this light, yet solid fare!

CABRIZ TINTO

Baby spinach & radicchio f

Ground cuminMarinated chicken tenderloins f

ShallotsBulgur

Plum tomatoesCourgette

Bulgur is a versatile grain product with a robust kernel. It is usually made from durum wheat. First, the wheat kernels are steamed, after which they are dried before being coarsely ground or broken. The tender chicken tenderloins you will be serving with the bulgur have been marinated in garden herbs that perfectly complement the nutty taste of the bulgur.

Easy

Eat within 3 days

*

§

Chicken tenderloins with bulgur and courgette With a baby spinach and radicchio salad

Total: 25-30 min.6

SERVES 1 - 6



#HelloFresh



1P 2P 3P 4P 5P 6PBulgur (g) 1) 70 140 210 280 350 420 Shallots (pcs) ½ 1 1½ 2 2½ 3 Courgettes (pcs) ½ 1 1½ 2 2½ 3 Plum tomatoes (pcs) 1 2 3 4 5 6 Marinated chicken tenderloins (g) f

110 220 330 440 550 660

Ground cumin (tsp) 1 2 3 4 5 6 Baby spinach & radicchio (g) 23) 40 80 120 160 200 240

Vegetable stock* (ml) 150 300 450 600 750 900 Olive oil* (tbsp) ½ 1 1½ 2 2½ 3 Black balsamic vinegar* (tsp) 1 2 3 4 5 6

Extra-virgin olive oil* (tbsp) ½ 1 1½ 2 2½ 3

Salt & pepper* to taste


NUTRIENT VALUEPER


ALLERGENS

1) GlutensMay contain traces of: 23) Celery

EQUIPMENTA pan with a lid, a frying pan, a wok or deep saucepan and a salad bowlLet’s start cooking the chicken tenderloins with bulgur and courgette.

COOK THE BULGURPrepare the stock in a pan with the lid to

cook the bulgur in (see tip). As soon as the stock boils, stir in the bulgur and simmer, covered, for 8 – 10 minutes at low heat until all the stock has been absorbed. Add a little extra water if the bulgur becomes too dry. Drain, fluff with a fork and set aside uncovered to steam dry.

CHOP THE VEGGIESIn the meantime, mince the shallots.

Dice the courgettes and the tomatoes.

FRY Heat half the olive oil in a frying pan at medium to high heat and fry the chicken tenderloins for 8 – 10 minutes until golden brown on all sides. Heat the remaining olive oil in a wok or deep saucepan at medium-high heat and fry the shallots for 1 minute. Add the courgette and the ground cumin and stir-fry for another 6 – 8 minutes.

MAKE THE SALAD In the meantime, tear the baby spinach & radicchio into bite-sized pieces above a salad bowl. Whisk together a dressing of black balsamic vinegar and extra-virgin olive oil. Transfer to the salad bowl and toss. Season to taste with salt and pepper.

ASSEMBLE Next, transfer the bulgur and the tomato to the courgette in the wok or deep saucepan and fry for 1 minute. Season to taste with salt and pepper.

tTIPYou will not need all the bulgur in this week’s box for this recipe. No need to keep an eye on your calorie intake? Use all the bulgur and simmer in 175 ml stock per person.

SERVE Transfer the bulgur to plates and drizzle with the drippings from the chicken. Serve with the chicken tenderloins and the salad. �

�

tTIPWill you be eating this dish again, but would you like to vary it? Substitute the vegetable stock with chicken stock and the cumin with dried oregano. Garnish with fresh garden cress for a typically Dutch touch.

Espiga is full-bodied, crisp and with a hint of spices: an ideal wine to complement this pasta

dish with tangy vegetables, pungent cream cheese and the bite of pecan nuts.

ESPIGA BRANCO

Herbed cream cheese

Pecan nutsRed pointy sweet pepper

OnionCasarecce

Mushrooms fBroccoli f

Koppert Cress garden cress f

Today, you will be eating a delicious dish made with casarecce, a pasta variety from southern Italy that literally means “home-made”. You will be garnishing this dish with pecan nuts. To give them a delicious bite and more intense flavour, you will be roasting them briefly in a frying pan.

Easy Quick & Easy

Eat within 5 days

* Q

%

Creamy casarecce with roasted pecan nuts With broccoli, mushrooms and pointy sweet peppers


SERVES 1 - 6



#HelloFresh



1P 2P 3P 4P 5P 6PCasarecce (g) 1) 90 180 270 360 450 540 Onions (pcs) ½ 1 1½ 2 2½ 3 Broccoli (g) f 125 250 375 500 625 750 Mushrooms (g) f 125 250 375 500 625 750 Red pointy sweet pepper (pcs) ½ 1 1½ 2 2½ 3

Pecan nuts (g) 8) 19) 22) 15 30 40 50 70 80

Herbed cream cheese (g) 7) f

50 100 150 200 250 300

Garden cress (g) 15) 23) 24) f

2 4 6 8 10 12

Olive oil* (tbsp) ½ 1 1½ 2 2½ 3 White balsamic vinegar* (tsp) ½ 1 1½ 2 2½ 3



NUTRIENT VALUEPER

SERVING PER 100 GEnergy (kJ/kcal) 3079 / 736 452 / 108Total fat (g) 37 5 Of which: saturated (g) 12.0 1.8

Carbohydrates (g) 69 10 Of which: sugars (g) 9.7 1.4Fibre (g) 15 2Protein (g) 23 3Salt (g) 0.5 0.1

ALLERGENS

1) Glutens 7) Milk/lactose 8) NutsMay contain traces of: 15) Glutens 19) Peanuts 22) Nuts 23) Celery 24) Mustard

EQUIPMENTA pan with a lid and awok or deep saucepanLet’s start cooking the creamy casarecce with roasted pecan nuts.

CHOP THE VEGGIESBring 500 ml water and a pinch of salt per

person to the boil in a pan with a lid to cook the broccoli and the casarecce in. Mince the onion. Cut the broccoli head into florets and dice the stem. Cut the mushrooms into thin slices and the sweet pepper into narrow half strips

COOK THE CASARECCEBoil the casarecce, covered, in the pan

with a lid for 10 – 12 minutes. About 4 – 5 minutes after pouring in the casarecce, add the broccoli. Drain and set aside, uncovered, to steam dry.

ROAST THE PECAN NUTS In the meantime, heat a wok or deep saucepan to high heat, without any oil. Crumble in the pecan nuts and roast for 2 minutes. Remove from the pan and set aside.

FRY THE VEGETABLES Heat the olive oil in the same wok or deep saucepan and gently fry the onion for 2 minutes at low heat. Add the mushrooms and the sweet pepper and fry for 5 minutes at medium to high heat.

ASSEMBLE THE PASTA Add the casarecce, broccoli, cream cheese and white balsamic vinegar to the wok or deep saucepan and heat for another 2 minutes. Season to taste with salt and pepper.

SERVE Transfer the dish to plates and garnish with the pecan nuts.

tTIPThis dish contains more than the recommended daily allowance of vegetables. If you won’t be serving it to big eaters, make it with a total of 200 g of vegetables per person and use the rest in a delicious lunch-time salad.

Smoked mackerel is an unctuous fish that is packed with flavour. It’s better to serve it with a crisp, light wine than a full-bodied one that

has been ripened in wooden casks.

LAVILA BLANC

Noodles f

Snow peas fSoy sauce

Leek fWarm-smoked mackerel f

Ground lemongrassGrated coconut

You will be eating these noodles with warm-smoked mackerel. Take the mackerel out of the refrigerator some time before cooking. Allowing it to reach room temperature on time brings out its wonderful, mellow flavour. Warm-smoked mackerel may be a surprising ingredient in an Asian dish, but it combines wonderfully well with the crunchy snow peas and grated coconut.

Easy Calorie-conscious

Eat within 3 days Lactose-free

* L

§ d

WARM-SMOKED FILLET OF MACKEREL WITH ORIENTAL NOODLES With snow peas, lemongrass and toasted coconut

DiscoveryDTotal: 30-35 min.7

SERVES 1 - 6



#HelloFresh



1P 2P 3P 4P 5P 6PWarm-smoked mackerel (g) 4) f

80 160 240 320 400 480

Leeks (pcs) f ½ 1 1½ 2 2½ 3 Grated coconut (g) 19) 22) 5 10 15 20 25 30

Ground lemongrass (tsp) 1 2 3 4 5 6

Soy sauce (ml) 1) 6) 10 20 30 40 50 60 Snow peas (g) f 65 125 190 250 315 375 Noodles (g) 1) 60 120 180 240 300 360 Sunflower oil* (tbsp) ½ 1 1½ 2 2½ 3 Salt & pepper* to taste


NUTRIENT VALUEPER


ALLERGENS

1) Glutens 4) Fish 6) SoyMay contain traces of: 19) Peanuts 22) Nuts

EQUIPMENTA pan with a lid and a wok or deep saucepan.Let’s start cooking the warm-smoked fillet of mackerel with Oriental noodles.

CHOP THE LEEKSTake the warm-smoked mackerel out

of the refrigerator. Bring 500 ml water per person to the boil in a pan with a lid to cook the noodles in. Cut the leek in half rings.

DIVIDE THE MACKEREL INTO PIECES

Remove the skin from the mackerel and divided the mackerel into pieces using two forks.

TOAST THE GRATED COCONUT Heat a wok or deep saucepan at medium-high heat and toast the grated coconut, without any oil, until golden brown. Remove from the pan and set aside.

STIR-FRY THE LEEK Heat the sunflower oil in the same wok or deep saucepan and stir-fry the leek, lemongrass and soy sauce for 8 – 10 minutes at medium heat. Add the snow peas halfway.

COOK THE NOODLES In the meantime, boil the noodles, covered, for 3 – 4 minutes in the pan with the lid and drain. Add the noodles, half the mackerel and half the grated coconut to the vegetables in the wok or deep saucepan. Heat for another minute at high heat and season with salt and pepper (see tip).

tTIPDo you find the smoky flavour of the mackerel a little overwhelming? Stir 1 tsp honey per person into the dish.

SERVE Transfer the dish to plates and garnish with the remaining mackerel and grated coconut.

tTIPNo need to keep an eye on your calorie intake? Add all the grated coconut and use 75 grams of noodles per person.

L'Auréole is a wine from Southern France made from 100% Merlot. Wonderfully smooth and

fruity, it is a perfect accompaniment to these Italian-style pitas, particularly when served

lightly chilled.

L'AURÉOLE ROUGE

Iceberg lettuce f

Italian-style minced beef f

Green pesto Genovese f

RosemarySweet potatoes

TomatoesPitas

The combination of Italian-style minced beef, green pesto from Genoa and rosemary give thistake on Turkish shawarma a decidedly Italian twist. Set all the ingredients on the table to allow everyone to put together his own pita.Easy Quick & Easy

Eat within 3 days Family

* Q

§ b

Italian-style pitas with minced beef With sweet potatoes, a tomato-pesto salad and iceberg lettuce

OriginalTotal: 20-25 min.5

SERVES 1 - 6



#HelloFresh



1P 2P 3P 4P 5P 6PSweet potatoes (g) 200 400 600 800 1000 1200Rosemary (tsp) 1 2 3 4 5 6Pitas (pcs) 1) 1 2 3 4 5 6Tomatoes (pcs) 2 3 4 5 6 7Green pesto Genovese (g) 7) 8) f

40 80 120 160 200 240

Italian-style minced beef (g) f

100 200 300 400 500 600

Iceberg lettuce (g) 23) f

40 60 80 120 160 200

Olive oil* (tbsp) 1 1 2 2 3 3Salt & pepper* to taste


NUTRIENT VALUEPER


ALLERGENS

1) Glutens 7) Milk/lactose 8) NutsMay contain traces of: 23) Celery

EQUIPMENTA BAKING SHEET LINED WITH BAKING PAPER, a salad bowl and a frying pan.Let’s start cooking the Italian-style pitas with minced beef.

PREPARATIONPre-heat the oven to 220 degrees. Peel

the sweet potatoes and slice into strips 1 cm thick.

PREPARE THE SWEET POTATOESTransfer the sweet potato to a baking

sheet lined with baking paper. Sprinkle with half the rosemary, drizzle with half the olive oil, season with salt and pepper and toss. Roast in the oven for 12 – 15 minutes or until the sweet potato is done. Turn when halfway done.

BAKE THE PITAS Sprinkle the pitas with a little water and put in the oven, together with the sweet potatoes, for five minutes. Alternatively, you can heat them in a toaster.

MAKE THE SALAD In the meantime, slice the tomatoes. Transfer the tomatoes and the pesto to asalad bowl and toss.

FRY THE MINCED MEAT Heat a frying pan to medium to high heat and fry the minced beef in the remaining olive oil for five minutes, stirring to loosen the meat. Stir into the tomato-pesto salad and season with salt and pepper.

SERVE Transfer the pitas to plates. Let everyone at the tableput together their own pita with tomato-pesto & minced beef mixture and iceberg lettuce. Serve with the sweet potatoes.

tTIPDo you have any minced meat left? Fill the remaining pitas with minced meat the next day for lunch. Pitas are also delicious with melted cheese, made in the toaster.

The earthy tones of the mushrooms and the Gruyère, combined with the peppery taste of the rocket salad, beg for a mellow, fruity wine with a pungent flavour that lingers in

the mouth.

MASAN ROUGE

WalnutsRocket salad f

Garlic Pearl couscous

Grated Gruyère cheese f

Mushrooms f

Today, you will be blending Gruyère cheese into pearl couscous for a full-flavoured creamy effect. The chestnut mushrooms combine beautifully with the cheese and the crunchy walnuts, while the rocket salad gives the dish a tart, peppery bite: just what you need to bring all the flavours into balance.

Very simple Vegetarian

Eat within 3 days

- V

§

PEARL COUSCOUS WITH MUSHROOMS AND GRUYÈRE With rocket salad and walnuts

FamilybTotal: 20-25 min.5

SERVES 1 - 6



#HelloFresh



1P 2P 3P 4P 5P 6PPearl couscous (g) 1) 85 170 250 335 420 500Garlic (cloves) 1 2 2 3 3 4Mushrooms (g) f 250 500 750 1000 1250 1500Grated Gruyère cheese (g) 7) f

25 50 75 100 125 150

Rocket salad (g) 23) f 30 60 80 120 140 160Walnuts (g) 8) 19) 22) 20 40 60 80 100 120Vegetable stock* (ml) 175 350 500 675 850 1000Butter* (tbsp) 1 2 2 2 3 3Salt & pepper* to taste


NUTRIENT VALUEPER


ALLERGENS

1) Glutens 7) Milk/lactose 8) NutsMay contain traces of: 19) Peanuts 22) Nuts 23) Celery

EQUIPMENTA pan with a lid and a wok or deep saucepan.Let’s start cooking the pearl couscous with mushrooms and Gruyère.

COOK THE PEARL COUSCOUSPrepare the stock. Heat half the butter

in a pan with a lid. Add the pearl couscous and fry, stirring constantly, for 1 minute at medium to high heat. Add the stock, turn down the heat and simmer, covered, for 12 minutes until all the stock has been absorbed. Fluff the pearl couscous using a fork and set aside, uncovered, to steam dry.

CHOP THE VEGGIESPress or finely chop the garlic and slice

the mushrooms.

SAUTÉ THE MUSHROOMS Heat the remaining butter in a wok or deep saucepan and sauté the garlic and the mushrooms for 4 – 5 minutes at medium to high heat (see tip). Season to taste with salt and pepper.

ADD THE COUSCOUS Add the pearl couscous, half the Gruyère and half the rocket salad to the mushrooms and gently fry for 2 minutes at medium-high heat (see tip).

tTIPDon’t like the bitter taste of heated rocket salad? Instead of adding it to the mushrooms, use all of it in Step 5.

MAKE A BED OF ROCKET SALAD Transfer the remaining rocket salad to plates to create a bed on which to serve the couscous.

SERVE Transfer the pearl couscous to plates and garnish with the walnuts and the remaining Gruyère.

tTIPIf you don’t like the sharp taste of garlic, you can also temper it by sautéing it for 1 minute before adding the mushrooms to the pan.

Coconut is creamy, which is also a good word to describe Chardonnay. Roqueta is made from

50% Chardonnay and a perfect match with this curry.

RAMÓN ROQUETA BLANCO

Chestnut mushrooms f

Bok choy fRed spring onions f

LimeBasmati rice

CashewsGinger

Sesame oil f

Coconut milkGrated coconut

Curry spices

This vegetarian curry is simply bursting with flavour! Frying the flavouring ingredients first will bring their tastes to the foreground in this curry. You will be stirring a little sesame oil into the rice for an exceptionally rich flavour. Delicious with the salty cashews and the tart lime.Easy Vegetarian

Eat within 3 days

* V

§

COCONUT CURRY WITH CHESTNUT MUSHROOMS AND BOK CHOY With rice, red spring onions and cashews


SERVES 1 - 6



#HelloFresh



1P 2P 3P 4P 5P 6PBasmati rice (g) 85 170 250 335 420 500 Limes (pcs) ¼ ½ ¾ 1 1¼ 1½Ginger (cm) 2 3 4 5 6 7 Cashews (g) 8) 19) 22) 20 40 60 80 100 120

Red spring onions (g) f

½ 1 1½ 2 2½ 3

Bok choy (heads) f ¼ ½ ¾ 1 1¼ 1½Chestnut mushrooms (g) f

100 200 300 400 500 600

Curry spices 1½ 3 4½ 6 7½ 9 Grated coconut (g) 19) 22) 25) 5 10 15 20 25 30

Coconut milk (ml) 75 150 225 300 375 450 Sesame oil (ml) 11) 19) 5 10 15 20 25 30Sunflower oil* (tbsp) 1 2 3 4 5 6 Salt & pepper* to taste


NUTRIENT VALUEPER

SERVING PER 100 GEnergy (kJ/kcal) 3310 / 791 482 / 115Total fat (g) 42 6 Of which: saturated (g) 15.1 2.2


ALLERGENS

8) Nuts 11) SesameMay contain traces of: 19) Peanuts 22) Nuts 25) Sesame

EQUIPMENTA pan with a lid, a fine grater and a wok or deep saucepan.Let’s start cooking the coconut curry with chestnut mushrooms and bok choy.

BOIL THE RICEBring 250 ml water per person to the boil

in a pan with a lid and boil the rice, covered, for 12 –15 minutes. Drain if needed, and allow to steam dry, uncovered.

tTIPDo you have any fresh herbs left over from another box, like mint or coriander? Garnish the vegetables in this coconut curry with fresh herbs.

CHOPPING THE FLAVOURING INGREDIENTS

Grate the green peel of the lime (zest) and squeeze out the juice. Peel and finely chop the ginger. Coarsely chop the cashews and mince the red spring onion.

tTIPDo you like your food spicy? Finely chop half a red chilli pepper per person and fry along with the other ingredients in Step 4.

CHOP THE VEGGIES Discard the bottom from the stem of the bok choy and cut the bok choy into bite-sized pieces, keeping the white parts from the stem separate from the green leaves. Clean the chestnut mushrooms with a sheet of paper towel and cut them in half. Cut the bigger chestnut mushrooms into quarters.

FRY Heat a wok or deep saucepan at high heat and toast the grated coconut, without any oil, until golden brown. Remove from the pan and set aside. Heat the sunflower oil in the same wok or deep saucepan to medium-high heat and stir-fry the grated lime, ginger and curry spices for 1 – 2 minutes. Add the chestnut mushrooms and the white part of the bok choy and stir-fry for another 5 – 6 minutes.

PREPARE THE CURRY Thoroughly stir the coconut milk to remove any lumps. Add the green part of the bok choy to the other ingredients in the wok or deep saucepan and stir-fry for another minute. Stir in the coconut milk and heat for another 2 – 3 minutes at medium-low heat. Season to taste with salt and pepper.

tTIPIf you don’t like raw onions, stir-fry them along with the chestnut mushrooms and the bok choy.

SERVE Stir the sesame oil into the rice and season with salt and pepper. Put a mound of rice on each plate and garnish with the cashews. Next, put a scoop of coconut curry with vegetables next to the rice and garnish with the grated coconut and the minced red spring onion. Serve with the lime juice on the side, so that everyone will be able to add as much as they like.

We usually recommend a rosé to go with oriental dishes, because this wine is not only fruity but also has plenty of power. A perfect

complement to Surinam dishes, too!

VARAS ROSÉ

Ground cumin

Plum tomatoesRed chilli peppers

Free-range egg fFrieslander potatoes

Green beans fGarlic

Tortillas

Mustard seedTurmeric

Ground coriander

In this recipe, you will be making a rich sauce with various spices that will infuse the boiled eggs and potatoes with a marvellous flavour. The crunchy green beans, stir-fried with a little garlic, are a perfect complement.Easy Discovery

Eat within 3 days Gluten-free

* D

§ g

Roti with green beans and curried eggs With potatoes and tomatoes

VegetarianVTotal: 35-40 min.8

SERVES 1 - 6



#HelloFresh



1P 2P 3P 4P 5P 6PFrieslander potatoes (g) 250 500 750 1000 1250 1500

Free-range eggs (pcs) 3) f

2 4 6 8 10 12

Garlic (cloves) 1 2 3 4 5 6Green beans (g) f 200 400 600 800 1000 1200Red chilli peppers (pcs) 1/4 ½ ¾ 1 1¼ 1½Plum tomatoes (pcs) 1 2 3 4 5 6Ground cumin (tsp) 1/2 1 1½ 2 2½ 3Ground coriander (tsp) 1 2 3 4 5 6Turmeric (tsp) 3/4 1½ 2¼ 3 3¾ 4½Mustard seed (tsp) 1/4 ½ ¾ 1 1¼ 1½Tortillas (pcs) 1) 20) 21) 1 2 3 4 5 6Olive oil* (tbsp) ¾ 1½ 2¼ 3 3¾ 4½Sunflower oil* (tbsp) 1 2 3 4 5 6Vegetable stock* (ml) 100 175 250 325 400 475Salt & pepper* to taste


NUTRIENT VALUEPER


ALLERGENS

1) Glutens 3) EggsMay contain traces of: 20) Soy 21) Milk/lactose

EQUIPMENTA pan with a lid, a wok or deep saucepan, a deep saucepan and some tin foil.Let’s start cooking the roti with green beans and curried eggs.

CHOP THE VEGGIESPre-heat the oven to 180 degrees. Peel the

potatoes (Frieslander) and cut into coarse pieces. Thoroughly rinse the eggs. Press or finely chop the garlic. Trim the ends off the green beans and cut them into 3 equal parts. Remove the seed pods from the red chilli pepper and finely chop the red chilli pepper. Finely dice the plum tomatoes.

BOIL THE EGGSPut the potatoes, barely covered with

water, in a pan with a lid. Bring to the boil and cook the potatoes for 12 - 15 minutes until done. Boil the eggs along with the potatoes for the first 7 minutes. Take out the eggs and rinse under cold streaming water. Drain the potatoes and set aside, uncovered, to steam dry.

STIR-FRY THE BEANS While the potatoes are boiling, heat the olive oil in a wok or deep saucepan with a lid and fry half the garlic for 1 minute at high heat. Add the green beans and stir-fry for 10 – 12 minutes. Season to taste with salt and pepper.

ADD THE SPICES Prepare the stock and peel the eggs. Heat the sunflower oil in another deep saucepan and fry the red chilli pepper, cumin, coriander, turmeric, mustard seed, the remaining garlic and a pinch of black pepper at medium-high heat for 1 minute. Add the tomatoes and fry for another 2 minutes.

MAKE THE SAUCE Add the stock to the pan you fried the spices in, put the lid on the pan, and simmer gently for 5 – 8 minutes. Wrap the tortillas in tin foil and heat the oven for 3 – 4 minutes. Add the boiled potatoes and the eggs to the sauce in the deep saucepan and stir carefully to allow the potatoes to absorb as much of the sauce as possible.

SERVE Transfer the potatoes and eggs with the sauce and the green beans to plates. Serve with the tortillas.

RFACTSDid you know that roti stems from India and that it was brought to Surinam by the Hindus?

If you’re having comfort food like these Mexican tacos, you will want a ditto wine to go with them. This Espiga is perfect: full-bodied,

ripe and with a hint of oak.

ESPIGA TINTO

Kidney beans

Tomato pasteMexican-style minced chicken f

Green chilli peppersOnion

TomatoGreen sweet pepper

Grated cheddar f

Taco shells

Tacos are very popular, as witnessed by the trendy taco restaurants or “taquerias” that are popping up everywhere these days. Tacos are made from corn flour. The crunchy version you will be eating today is shaped like a shell. You will be filling them with spicy fried minced chicken, vegetables and beans and garnishing them with cheddar cheese.

Easy Gluten-free

Eat within 3 days

* g

§

MEXICAN TACOS FILLED WITH MINCED CHICKEN With kidney beans, sweet peppers and green chilli peppers

DiscoveryDTotal: 205 min.5

SERVES 1 - 6



#HelloFresh



1P 2P 3P 4P 5P 6POnions (pcs) ½ 1 1½ 2 2½ 3Green chilli peppers (pcs) ¼ ½ ¾ 1 1¼ 1½

Green sweet peppers (pcs) ½ 1 1½ 2 2½ 3

Tomatoes (pcs) 1 2 3 4 5 6Mexican-style minced chicken (g) f

110 220 330 440 550 660

Tomato paste (tin) ½ 1 1½ 2 2½ 3Kidney beans (tin) ½ 1 1½ 2 2½ 3Taco shells (pcs) 3 6 9 12 15 18Grated cheddar (g) 7) f

40 75 100 125 175 200

Sunflower oil* (tbsp) 1 1 2 2 3 3Black balsamic vinegar* (tbsp) 1 2 3 4 5 6



NUTRIENT VALUEPER


ALLERGENS

7) Milk/lactose

EQUIPMENTA wok or a deep saucepan with a lid, a small saucepan a and baking sheet lined with baking paper.Let’s start cooking the Mexican tacos with minced chicken.

CHOP THE VEGGIESPre-heat the oven to 180 degrees. Mince

the onion. Remove the seed pods from the green chilli peppers and the green sweet peppers. Finely chop the green chilli peppers and dice the green sweet peppers. Dice the tomatoes.

FRY THE MINCED CHICKENIn the meantime, heat the sunflower oil

in a wok or deep saucepan with a lid and fry the minced chicken at medium-high heat for 3 minutes, loosening the meat as you go. Next, add the onion, the green sweet pepper, the green chilli peppers and half the tomato paste.

ADD THE FLAVOURING INGREDIENTS

In the meantime, drain the kidney beans and reserve the liquid. Add the tomato, the kidney beans and the black balsamic vinegar to the vegetables in the wok or deep saucepan and simmer gently, covered, for 10 – 12 minutes at medium-low heat. Season to taste with salt and pepper. If the sauce is too runny, remove the lid and reduce for 2 – 3 minutes.

MAKE THE SAUCE While the other ingredients are cooking, mix together the remaining tomato paste and the liquid reserved from the tin of kidney beans and 2 tbsp water per person in a saucepan. Bring to the boil briefly and season with salt and pepper.

tTIPDo you like your food spicy? Add a little Tabasco to the sauce.

BAKE THE TACOS Transfer the taco shells to a baking sheet lined with baking paper and toast for 5 minutes in the oven.

SERVE Transfer the taco shells to plates and fill with the minced chicken mixture (see tip). Serve with the sauce and garnish with the grated cheddar.

tTIPDon’t fill all the taco shells at once. Fill them just before eating. This way, your taco won’t be soggy.

Making your own pitas is easy. Here's the recipe: Knead 400g self-rising flour, 300g full-fat yoghurt, a pinch of salt and any herbs or

spices you'd like to use into a dough. Portion into same-sized balls and roll out using a

rolling pin. Bake in a grill pan or a hot oven until they are golden brown

and done.

PITA BREAD

Chickpeas

Ground cuminYellow sweet pepper

GarlicOnions

Celery fCarrots f

Low-fat yoghurt fFresh coriander f

Mini pitasDiced tomatoes

Harissa f

This tomato soup has a Moroccan twist: it contains chickpeas and harissa. Don’t add too much harissa: it can make you very hot! The coriander and the yoghurt provide a cool counterpart to the spicy soup. Delicious with crispy pita bread.Easy

Eat within 3 days

*

§

Moroccan tomato soup with chickpeas With harissa, pitas, yoghurt and fresh coriander

Calorie-consciousLTotal: 25-30 min.6

SERVES 1 - 6



#HelloFresh



1P 2P 3P 4P 5P 6POnions (pcs) ½ 1 1½ 2 2½ 3 Garlic (cloves) 1 2 3 4 5 6 Carrots (pcs) f ½ 1 1½ 2 2½ 3 Celery (stalks) f

1½ 3 4 5 6 7

Yellow sweet peppers (pcs) f

½ 1 1½ 2 2½ 3

Ground cumin (tsp) 1 2 3 4 5 6 Chickpeas (tin) ¼ ½ ¾ 1 1¼ 1½Harissa (tsp) f 1½ 3 4 5 6 7 Diced tomatoes (g) 100 200 300 400 500 600 Mini pitas (pcs) 1) 2 4 6 8 10 12 Fresh coriander (sprigs) 23) f

8 12 16 20 24 28

Low-fat yoghurt (ml) 7) 19) 22) f

50 100 150 200 250 300

Vegetable stock cubes* (pcs) ¾ 1½ 2¼ 3 3¾ 4½

Olive oil* (tbsp) ½ 1 1½ 2 2½ 3 Salt & pepper* to taste


NUTRIENT VALUEPER


ALLERGENS

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

EQUIPMENTA soup pan with a lid.Let’s start cooking the Moroccan tomato soup with chickpeas and harissa.

PREPARATIONPreheat the oven to 220 degrees and bring

400ml of water per person to the boil.

CHOP THE VEGGIESMince the onion and press or finely chop

the garlic. Cut each carrot in half lengthwise and then into thin half slices. Thinly slice the celery and finely dice the yellow sweet pepper. Drain the chickpeas.

MAKE THE SOUP Heat the olive oil in a pan with a lid and gently fry the onion, garlic and cumin for 2 minutes at medium-low heat. Add the carrots, celery, sweet pepper and ⅔ of the harissa and fry for 4 – 6 minutes. Next, add the chickpeas, the diced tomatoes and the stock. Turn down the heat and simmer gently, covered, for 10 – 12 minutes. Season to taste with salt and pepper.

BAKE THE PITAS While the soup is simmering, sprinkle the pitas with a little water and toast in the oven for 5 minutes. Alternatively, you can toast them in a toaster.

tTIPIf you are making this dish for more than four persons, make sure that your soup pan is large enough to hold at least 3 litres, or divide the ingredients across two pans.

MAKE THE SAUCE Finely chop the coriander. Transfer the yoghurt to a bowl and blend in half the coriander (see tip). Season to taste with salt and pepper.

tTIPIf you like spicy food, blend the rest of the harissa into the yoghurt or stir it into the soup.

SERVE Serve the soup with the pitas and the coriander-yoghurt sauce. Garnish the soup with the remaining coriander.

�

tTIPThis recipe makes quite a lot of soup. Do you have any soup left over? You can freeze it: a perfect solution for hectic days!

GRILLED PINEAPPLE Tropical fruit with a hint of vanilla

Easy*With this recipe you can bring the wonderful feeling of a holiday in the tropics straight into your home. Do you happened to have any sprigs of fresh mint? Chop and use them to garnish the warm pineapple. Have something to celebrate? Marinate the pineapple in rum before putting it on the grill!

Pineapple

INGREDIENTS 2P

Pineapple 1

Vanilla sugar* (tbsp) 4Butter* (tbsp) 1Vanilla ice cream or Greek yoghurt*

to taste

Honey* to taste

*Not included |fStore in the refrigerator

ALLERGENS

None of the products in the Fruit Box used in this recipe contain allergens.

EQUIPMENT 8 – 10 skewers and a grill or frying pan

1 Remove the rind from the pineapple, slice out the hard core and slice lengthwise into 8 – 10 wedges. Insert a skewer through each wedge, lengthwise.

2 Sprinkle the vanilla sugar on a plate and coat the pineapple in the vanilla sugar. Set aside the remaining vanilla sugar.

3 Heat the butter in a grill or frying pan to medium-high heat. Grill or fry the pineapple until brown on all sides. After frying, coat the pineapple with the

vanilla sugar once more and transfer the pineapple skewers to dessert plates.

4 Serve with a scoop of vanilla ice cream or Greek yoghurt on the side and drizzle with a little honey.

We would be happy to hear your opinion of HelloFresh. Don’t hesitate to call, email or contact us through our social media channels. WEEK 36 | 2017

#HelloFresh

www.hellofresh.nlwww.hellofresh.be

A GOOD START

123

GOOD MORNING!-BREAKFAST BOX

-EXTRA-

The nutrient values as stated here have been calculated per person, per serving. Rinse or otherwise clean the ingredients, if necessary, before using them in the recipe. Would you like to cancel your box next week, or make any changes? Please let us know no later than the Wednesday prior to your next delivery via your account. If you have any questions about our products or service please contact our customer service department.

BREAKFAST 1- 2x

SPELT BAGUETTE With scrambled egg, tomato and garden cress

• Mango & passion fruit smoothie • Orange-kiwi juice

INGREDIENTS FOR 1 BREAKFAST 2P 4P

Garden cress (container) f ½ 1

Free-range eggs (pcs) 3) f 4 8

Low-fat milk (ml) 7) 12) 20) f Splash Spelt baguettes (pcs) 1) 17) 20) 21) 22) 25) 27) f

2 4

Tomatoes (pcs) 1 2

Butter* (tbsp) 1 2

Salt & pepper* To taste


EQUIPMENT A bowl and a frying pan

NUTRIENT VALUEPER

SERVING PER 100 G

Energy (kJ/kcal) 1970 / 447 628 / 150Fats (g) 17 6 Of which: saturated (g) 7.7 2.6Carbohydrates (g) 58 19 Of which: sugars (g) 7.3 2.4Fibre (g) 3 1Protein (g) 23 8Salt (g) 1.0 0.3

ALLERGENS

1) Glutens 3) Eggs 7) Milk/lactose

Can contain traces of: 15) Glutens 17) Eggs 20) Soy 21) Milk/lactose 22) Nuts 25) Sesame 27) Lupin

1 Pre-heat the oven to 200 degrees. Cut half the butter in small cubes and harvest 1 tbsp garden cress per person using a pair

of scissors. In a bowl, whisk the eggs together with a splash of milk and a little salt and pepper. Add the butter cubes and half the garden cress.

2 Bake the spelt baguette in the oven for 10 minutes. In the meantime, slice the tomatoes.

3 Melt the remaining butter in a frying pan. Add the egg mixture and allow to set, stirring, at medium-low heat.

4 Cut open the spelt baguette and top with the scrambled egg and the tomato. Garnish with the remaining garden cress and

enjoy it with a big glass of milk.

SPELT BAGUETTE With scrambled egg, tomato and garden cress

FULL-FAT YOGHURT With nectarine, blueberries and muesli MANGO-COCONUT SMOOTHIE With raisins and cashews


#HelloFresh

Running into a problem while cooking? Send a WhatsApp (free of charge) to +31 (0) 6 2727 3232 between 4 and 9pm.


BREAKFAST 3- 2xBREAKFAST 2- 2x

MANGO-COCONUT SMOOTHIE With raisins and cashews


Nectarines (pcs) 1 2

Full-fat yoghurt (ml) 7) 15) 20) f 400 800

Blueberries (g) f 60 125

Muesli (g) 1) 8) 12) 19) 22) 60 120


NUTRIENT VALUE PER SERVING PER 100 G

Energy (kJ/kcal) 1134 / 271 372 / 89Fats (g) 10 3 Of which: saturated (g) 4.9 1.6Carbohydrates (g) 34 11 Of which: sugars (g) 22.2 7.3Fibre (g) 3 1Protein (g) 10 3Salt (g) 0.2 0.1

ALLERGENS

1) Glutens 7) Milk/lactose 8) Nuts 12) Sulphite

Can contain traces of: 15) Glutens 19) Peanuts 20) Soy 22) Nuts


Mangos (pcs) ¼ ½

Limes (pcs) 1 2

Coconut milk (ml) 75 150

Bulgarian yoghurt (ml) 7) 15) 20) f 200 400

Raisins (g) 19) 20) 30 60

Cashew nuts (g) 8) 19) 22) 30 60


EQUIPMENT A blender or a hand-held blender with a pitcher

NUTRIENT VALUE PER SERVING PER 100 G

Energy (kJ/kcal) 1410 / 337 513 / 123Fats (g) 17 6 Of which: saturated (g) 8.6 3.1


ALLERGENS

7) Milk/lactose 8) Nuts

Can contain traces of: 15) Glutens 19) Peanuts 20) Soy 22) Nuts

1 Cut the nectarines in half. Twist both halves in opposite directions to

separate them. Remove the stones and dice the nectarines.

2 Scoop the yoghurt into bowls. Top with the nectarines and the

blueberries and garnish with the muesli.

FULL-FAT YOGHURT With nectarines, blueberries and muesli

1 Peel the mango, remove the stone, and dice. Squeeze out the lime and

thoroughly stir the coconut milk to remove any lumps.

2 Transfer the mango, the lime juice, the coconut milk, the Bulgarian yoghurt

and half the raisins and cashews to a blender or the pitcher of a hand blender and blend into a smoothie.

3 Pour the smoothie into glasses and sprinkle with the remaining raisins

and cashews.

fillet of haddock with spring onion-yoghurt sauce pdf/hellofresh... · 2017. 8. 30. · this light...

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