pork tenderloin pieces in a sweet marinade pdf/32.all.en.be.2019… · pumpkin seeds courgettes f...

Lime f

Red onionsRed chilli peppers f

Soy saucePork tenderloin strips f

GingerGaram masala

Romaine lettuce f

Today you will marinate the meat in garam masala. This is a roasted spice mixture from India that includes star anise, coriander seed, cumin, caraway seed, chilli and cinnamon. You will be frying the Romaine lettuce. This may sound a bit odd, but this lettuce variety can take it due to the firm structure of the leaf.

Easy Calorie concious

Eat within 5 days Family

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PORK TENDERLOIN PIECES IN A SWEET MARINADE With noodles and fried romaine lettuce

Lactose-freedTotal: 35 min.7

Noodles

SERVES 1 - 6

INGREDIENTSA GOOD START

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WEEK 32 | 2019

1P 2P 3P 4P 5P 6PPork tenderloin strips (g) f

110 220 330 440 550 660

Soy sauce 1/2 1 11/2 2 21/2 3Garam masala (tsp) 1 2 3 4 5 6 Ginger (cm) 1 2 3 4 5 6 Red chilli peppers (pcs) f

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

Red onions (pcs) 1/2 1 11/2 2 21/2 3 Lime f (pcs) 1/4 1/2 3/4 1 11/4 11/2Romaine lettuce (head) f

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

Noodles(g) 1) 17) 20) 75 150 225 300 375 450

Not includedKetjap manis (tbsp) 11/2 3 41/2 6 71/2 9 Olive oil (tbsp) 1 2 3 4 5 6 Sunflower oil (tbsp) 1/2 1 11/2 2 21/2 3 Salt & pepper to taste

f keep in the refrigerator

NUTRIENT VALUESPER

SERVING PER 100 GEnergy (kJ/kcal) 2745 / 656 565 / 135Total fat (g) 22 5 Of which: saturated (g) 3,7 0,8Carbohydrates (g) 76 16 Of which: sugars (g) 15,5 3,2Fibre (g) 7 1Protein (g) 35 7Salt (g) 3,8 0,8

ALLERGENS

1) Grains containing gluten 6) 6) SoyMay contain traces of: 17) Eggs 20) Soy

LTIP: Watching your calorie intake? Use 50g noodles per person. The left over noodles can be used in a stock or in a salad with, for example, lettuce, cucumber, soy sauce, honey and vinager.

EQUIPMENTA bowl, a saucepan, a fine grater, a deep frying pan and a frying pan. Let’s start cooking the sweet marinated pork tenderloin pieces.

MARINATE THE FISHCut the pork tenderloin pieces into equal

parts and mix in a bowl with the ketjap, olive oil and garam massalat. Allow to marinate for at least 15 minutestt. In the meantime, bring a pan with ample water to the boil and boil the noodles.

CHOP THE INGREDIENTSPeel and finely chop or grate the ginger.

Remove the seed pods from the red chilli pepper and finely chop the red chilli pepper. Mince the red onion. Cut the lemon into wedges. Finely chop the Romaine lettuce.

ttTIP: The romaine lettuce is fried briefly with the noodles. Be sure to chop it fine, otherwise it will remain raw!

BOIL AND FRY THE VEGETABLES Boil the noodles for 2 – 3 minutes. Drain and rinse with cold water to stop the noodles from cooking and make sure they don’t stick. It is OK if the noodles cool down. Heat the sunflower oil in a deep saucepan and gently fry the red onion, red chilli pepper and ginger for 3 – 4 minutes at medium-low heat. Add the Romaine lettuce and stir-fry until it begins to wilt. Season to taste with salt and pepper.

FRY THE PORK TENDERLOIN PIECES

In the meantime, heat a frying pan to medium-high heat and fry the pork tenderloin pieces with all of the marinade for 3 – 4 minutes (no need for extra oil since you are using the marinade). Scoop the pork tenderloin pieces out of the pan. Deglaze the marinade with 50 ml water per person and reduce for 1 minute.

MIX Scoop the noodles into the pan with Romaine lettuce, heat briefly and season to taste with salt and pepper.

tTIP: Don’t have any ketjap but have got soy sauce instead? Make a marinade using 1 tbsp olive oil, 1.5 tbsp soy sauce, 1 tsp garam masala and 1.5 tsp honey per person.

SERVE Transfer the noodles to plates, scoop the pork tenderloin pieces on top and pour the marinade sauce over it. Squeeze the lime wedges over the dish to taste.

tTIP: marinating makes the meat tender. If you have time, marinate the meat for longer, or even the night before!

Grated matured cheese f

Wild mushroom pesto f

Whole-wheat ciabatta

Semi-crumbly potatoes

Onions

Pumpkin seeds

Courgettes f

You can’t go wrong with pesto as a flavouring. The wild mushroom pesto gives this soup a complex and balanced flavour. The courgette is the main ingredient for the soup itself but you will also be shaving ribbons of courgette to garnish the dish. By using the same vegetable, in two different ways, you can taste how the flavour changes when it is given a different structure.

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COURGETTE SOUP WITH WILD MUSHROOM PESTO With gratinated ciabatta

VegetarianVTotal: 35 min.7

SERVES 1 - 6



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WEEK 32 | 2019

1P 2P 3P 4P 5P 6POnions (pcs) 1/2 1 11/2 2 21/2 3Semi-floury potato (g) 100 200 300 400 500 600 Courgettes (pcs) f 1/2 1 11/2 2 21/2 3 Pumpkin seeds (g) 19) 22) 25) 5 10 15 20 25 30

Whole-wheat ciabatta (pc) 1) 6) 7) 17) 22) 25) 27)

1 2 3 4 5 6

Wild mushroom pesto (g) 7) 8) f

40 80 120 160 200 240

Grated matured cheese (g) 7) f

25 50 75 100 125 150

Not includedOlive oil (tbsp) 1 2 3 4 5 6Vegetable stock cube (pcs) 3/4 11/2 21/4 3 33/4 41/2

Salt & pepper to taste

f Keep in the refrigerator

NUTRIENT VALUESPER

SERVING PER 100 GEnergy (kJ/kcal) 3510 / 839 717 / 171 Total fat (g) 52 11 Of which: saturated (g) 12,7 2,6 Carbohydrates (g) 67 14 Of which: sugars (g) 14,8 3,0Fibre (g) 8 2Protein (g) 22 4Salt (g) 5,6 1,1

ALLERGENS

1) Grains containing gluten 7) Milk/lactose 8) NutsMay contain traces of: 17) Eggs 19) Peanuts 22) Nuts 25) Sesame 27) Lupin

RFACT: Zinc is an important mineral for growth and the immune system. It is especially important for vegetarians to watch their zinc intake because zinc mainly comes from animal products. Did you know that pumpkin seeds also contain a lot of zinc? A perfect addition to a vegetarian meal!

EQUIPMENTA soup pan with a lid, a frying pan and a hand-held blender.Let’s start cooking the courgette soup with wild mushroom pesto.

PREPARATIONPre-heat the oven to 180 degrees and

bring 400 ml of water per person to the boil. Mince the onion. Thoroughly scrub or peel the potatoes and cut into small cubes. Cut or shave 3 thin ribbons of courgette per person. Dice the remaining courgette.

ROAST AND FRYHeat a frying pan to high heat and roast

the pumpkin seeds, without any oil, until they begin to pop. Remove from the pan and set aside. Heat half the olive oil in a stockpot with a lid and sauté the onion for 2 minutes at low heat. Add the courgette cubes, turn the heat to medium-low and stir-fry for another 3 minutes.

BOIL AND FRY Add the potatoes and 300 ml boiling water per person to the pan. Crumble the stock cube over the pan and boil for 10 minutes, covered, at low heat. In the meantime, heat the remaining olive oil in the frying pan and fry the courgette ribbons for 5 minutes at medium-low heat. Turn when halfway done.

BAKE THE CIABATTA Cut open the ciabatta lengthwise at the top, but don’t cut it in half. Top with half the pesto and sprinkle with half the matured cheese. Bake in the oven for 8 minutes.

SEASON Remove the soup pan from the stove and purée the soup using a hand-held blender. Add a little extra boiling water if the soup becomes too thick. Stir the remaining pesto and cheese into the soup. Season to taste with salt and pepper.

SERVE Ladle the soup into soup bowls. Transfer the courgette ribbons to bowls and garnish with the pumpkin seeds. Serve with half a gratinated ciabatta per person.

Tomato f

Garlic cloveRed onion

AubergineBulgur

Yellow pepper fRed pepper f

Ground cuminYogurt-tahini sauce f

ChickpeasLemon f

Pitta bread

Fresh flat leaf parsley and mint f

Authentically Middle-Eastern: sharing a plate of hummus with fresh pitta bread. The hummus that is on todays menu has a special twist - aubergine and roasted garlic. Our version is reminiscent of baba ganoush, a similar Middle-Eastern dish which is made with roasted aubergine.

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Roasted vegetables and hummus with a twist Served with tabouleh and pitta bread

Total: 40 min.8

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WEEK 32 | 2019

1P 2P 3P 4P 5P 6PBulgur (g) 1) 20) 25 45 65 85 110 130Aubergine (pcs) 1/2 1 11/2 2 21/2 3Red pepper (pcs) f 1/2 1 11/2 2 21/2 3Yellow pepper (pcs) f 1/2 1 11/2 2 21/2 3Red onion (pcs) 1/2 1 11/2 2 21/2 3Garlic clove (pcs) 1/2 1 11/2 2 21/2 3Tomato (pcs) f 1 2 3 4 5 6Fresh flat leaf parsley and mint (g) f

5 10 15 20 25 30

Lemon (pcs) f 1/2 1 11/2 2 21/2 3Chickpeas (pack) 1/2 1 11/2 2 21/2 3Yogurt-tahini sauce (g) 7) 11) 19) 22) f

40 75 100 150 175 225

Ground cumin (tsp) 1/4 1/2 3/4 1 11/4 11/2Pitta bread (pcs) 1) 2 4 6 8 10 12

Not includedOlive oil (tbsp) 1/2 1 11/2 2 21/2 3Vegetable stock (ml) 75 150 225 300 375 450Extra virgin olive oil (tbsp) 1/2 1 11/2 2 21/2 3



NUTRIENT VALUESPER

SERVING PER 100 gEnergy (kJ/kcal) 3527 / 843 413 / 99Total fat (g) 25 3 Of which: saturated (g) 7,0 0,8Carbohydrates (g) 116 14 Of which: sugars (g) 20,0 2,4Fibre (g) 20 2Protein (g) 28 3Salt (g) 3,0 0,3

ALLERGENS

1) Grains containing gluten 7) Milk/lactose 11) Sesame

May contain traces of: 19) Peanuts 20) Soy 22) Nuts

LTIP: Watching you calorie-intake? Use 1 pitta bread per person instead.

EQUIPMENTSalad bowl, pan with a lid, hand blender, tall bowl and a baking sheet lined with baking paper.Let’s start cooking the roasted vegetables with homemade hummus.

PREPARE THE BULGURPreheat the oven to 220 degrees and

prepare the vegetable stock in a pan with a lid for the bulgur. Add the bulgur to the stock and cook, covered, for 15 - 17 minutes. Stir regularly. Drain if necessary then set it aside to steam dry without a lid.

ROAST THE VEGGIES Cut the aubergine into slices of 1/2 cm thick then spread them out on a baking tray lined with baking paper. Sprinkle with salt. Chop the bell peppers into chunks and the red onion into half moons. In a salad bowl mix the red peppers and red onions with ½ tbsp of olive oil per person, salt and pepper then place them next to the aubergine on the baking sheet. Add the unpeeled garlic clove and bake all together in the oven for 20 - 25 minutes or until the vegetables are done

PREPARE THE TABOULEH In the meantime, chop the tomato into cubes of 1/2 cm by 1/2 cm. Finely chop the fresh mint leaves and parsley. Juice the lemon. Mix the diced tomatoes in a salad bowl with most of the fresh mint and parsley, 1/2 tbsp of lemon juice per person, ½ tbsp of extra virgin olive oil per person, pepper and salt to taste. Set aside.

PREPARE THE HUMMUS Drain the chickpeas. Mix the chickpeas in a tall bowl with the yogurt-tahini sauce, the cumin, 1/2 tbsp of lemon juice per person, 1/4 tsp of salt per person and pepper to taste. Blend into a smooth hummus using a hand blender. Set aside.

RFACT: This dish contains approximately 400 g of vegetables per person, more vitamin C than the daily recommended amount and more than 50% of the daily recommended amount of fibre.

BAKE AND MIX Bake the pitta breads for 3 - 5 minutes in the oven or toast them in a toaster. Add the bulgur to the salad bowl and stir to combine well. Carefully remove the skin from the garlic and add it to the hummus with the aubergine. Puree again until smooth. Taste the hummus and season it with lemon juice, pepper and salt.

SERVE Spoon some hummus on to a large plate then, using the rounded side of a spoon, push the hummus to one side of the plate. Place the bell pepper and the onion in the middle but leave some space for the tabbouleh. Add the tabbouleh to the middle of the plate and sprinkle with the rest of the fresh mint and the parsley. Drizzle with extra virgin olive oil to taste and serve with the pitta breads.

Cucumber f

Lamb's lettuce fFresh mint f

Gala melonMini-hamburger bun

Feta fHalf-and-half mincef

Aïoli f

This burger is made with both beef and pork. The naturally higher fat content of the pork means that your burger will be nice and juicy all the way through. If the melon in your box Is not completely ripe, save this recipe until the end of the week. Set the table outside and turn it into a summer party!

Easy Family

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SUMMERY MELON SALAD WITH A HAMBURGER With aioli and fresh mint

Quick & EasyrTotal: 25 min.5

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WEEK 32 | 2019

1P 2P 3P 4P 5P 6PMini-hamburger bun (pcs) 1) 7) 11) 13) 17) 20) 22)

1 2 3 4 5 6

Gala melon (pcs) 1/3 2/3 1 11/3 12/3 2Half-and-half mince (pcs) f

1 2 3 4 5 6

Feta (g) 7)f 25 50 75 100 125 150Fresh mint (g) f 21/2 5 71/2 10 121/2 15Lamb's lettuce (g) 23) f

20 40 60 80 100 120

Cucumber (pcs) f 1/2 1 11/2 2 21/2 3Aïoli (tbsp) 3) 10) 19) 22) f

1 2 3 4 5 6

Not includedHoney (tsp) 1 2 3 4 5 6White balsamic vinegar (tsp) 1 2 3 4 5 6

Extra virgin olive oil (tbsp) 1/4 1/2 3/4 1 11/4 11/2

Olive oil (tbsp) 1/4 1/2 3/4 1 11/4 11/2Salt & pepper to taste


NUTRIENT VALUESPER

SERVING PER 100 gEnergy (kJ/kcal) 3266 / 781 528 / 126 Total fat (g) 51 8 Of which: saturated (g) 14,8 2,3Carbohydrates (g) 44 7 Of which: sugars (g) 24,5 4,0Fibre (g) 3 0Protein (g) 33 5Salt (g) 1,8 0,3

ALLERGENS

1) Grains containing gluten 3) Eggs 7) Milk/lactose 10) Mustard 13) Lupin

May contain traces of: 17) Eggs 19) Peanuts 20) Soy 22) Nuts 23) Celery

EQUIPMENTSalad bowl and a frying pan.Let’s start cooking the summery melon salad with a hamburger.

MAKE THE DRESSINGPreheat the oven to 200 degrees. Bake

the hamburger buns for 6 - 8 minutes in the oven. In a salad bowl, whisk the honey, white balsamic vinegar and extra virgin olive oil tnto a dressing. Season with salt and pepper.

CHOP THE MELONSlice the melon into wedges, remove

the seeds and the peel. Chop the melon into small cubes or use a small spoon to scoop small balls of melon from the wedges. Add the melon to the salad bowl.

FRY THE HAMBURGERS Heat the olive oil in a frying pan on medium high heat and fry the burgers for 4 - 5 minutes on each side. Season with salt and pepper.

CHOP THE SEASONINGSNext, crumble the feta. Strip the mint

leaves from the sprigs and cut the mint into strips. Tear the lamb's lettuce into small pieces. Dice the cucumber.

MAKE THE SALAD Add the mint and cucumber to the salad bowl and mix well. Spread both sides of the hamburger buns with aïoli.

SERVE Top the hamburger bun with some of the lamb's lettuce place the hamburger on top. Mix the remaining lamb’s lettuce with the melon salad and serve beside the hamburger. Garnish the salad with the feta.

RFACT: If you want to make a melon ripen faster, place it in the sun or next to bananas.

Walnuts

Fresh goat’s cheese f

Portobello f

Fresh rosemary f

Roseval potatoes

Courgette fRed onions

Portobello is a large version of the chestnut mushroom. Because of its size it is perfectly suited to be stuffed. Today you'll be stuffing it with the classic combination of goat's cheese, walnuts and honey. A brief visit to the oven and you've got a beautiful dish.Easy Gluten-free

Eat within 5 days Calorie-conscious

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PORTOBELLO WITH GOAT'S CHEESE AND WALNUTS Served with fried roseval potatoes and courgette

VegetarianvTotal: 40 min.9

SERVES 1 - 6



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WEEK 32 | 2019

1P 2P 3P 4P 5P 6PRoseval potatoes (g) 250 500 750 1000 1250 1500Fresh rosemary (sprig) 23) f

½ 1 1½ 2 2½ 3

Red onions (pcs) ½ 1 1½ 2 2 1/2 3 Cherry tomatoes (pcs) f

250 500 750 1000 1250 1500

Portobello (pcs) f 1 2 3 4 5 6 Fresh goat’s cheese (g) 7) f

40 75 100 125 175 200

Walnuts (g) 8) 19) 25) 15 30 45 60 75 90

Not includedOlive oil (tbsp) 1 2 2 3 3 4Black balsamic vinegar (tbsp) 1 2 2 3 3 4

Honey (tsp) ½ 1 1½ 2 2 1/2 3 Extra-virgin olive oil to tasteSalt & pepper to taste


NUTRIENT VALUEPER

SERVING PER 100 GEnergy (kJ/kcal) 2797 / 669 383 / 92Total fat (g) 33 5 Of which: saturated (g) 8,3 1,1Carbohydrates (g) 66 9 Of which: sugars (g) 19,6 2,7Fibre (g) 13 2Protein (g) 18 3Salt (g) 0,4 0,1

ALLERGENS

7) Milk/lactose 8) Nuts May contain traces of: 19) Peanuts 25) Sesame

LFACT: Did you know that this dish contains more than 350 g of vegetables per person? Because of the walnuts, this dish is also rich in omega-3 fatty acids.

EQUIPMENTA pan with a lid, a deep saucepan with a lid, an oven dish, kitchen towel and a baking sheet lined with baking paper.Let’s start cooking the portobello with goat’s cheese and walnuts.

PRE-BOIL THE POTATOESPre-heat the oven to 200 degrees and

bring ample water to the boil in a pan with a lid for the potatoes. Thoroughly scrub the potatoes and cut into long thin wedges. Boil the potatoes for 4 – 6 minutes. Drain and set aside, uncovered, to steam dry. Tap the potatoes dry with a paper towel or a clean kitchen towel.

CHOP THE INGREDIENTSIn the meantime, strip the leaves from

the rosemary sprigs and finely chop. Slice the red onion into rings and halve the red cherry tomatoes. Coarsely chop the walnuts.

FRY THE POTATOES Heat 1/2 tbsp olive oil in a deep saucepan with a lid and fry the potatoes, covered, for 20 – 25 minutes at medium to high heat together with the rosemary, salt and pepper. Take the lid off the pan for the final 5 minutes.

ROAST THE VEGGIES In the meantime, transfer the red onion to a baking tray lined with baking paper. Add the portobello open side up and stuff the portobello with the goat’s cheese. Season to taste with salt and pepper. Top the goat’s cheese stuffing inside the portobello with honey. Roast in the oven for 20 – 22 minutes.

ROAST Meanwhile spread the cherry tomatoes out in a baking dish, drizzle with the black balsamic vinegar, the rest of the olive oil and season with salt and pepper. Roast the cherry tomatoes in the oven for the last 15 minutes. In the last 5 minutes of the baking time sprinkle the walnuts over the baking sheet with the vegetables.

SERVE Divid the potatoes and portobello with oven-roasted vegetables equally over plates. Drizzle with extra-virgin olive oil to taste.

Rocket & lambs lettuce f

Buffalo mozzarella fFlammkuchen f

PassataGarlic clove

CourgetteItalian herbs

Fresh basil f

The name of this wafer-thin pizza sounds German, but originally the recipe comes from Alsace, a region that (once again) belongs to France. Today it can be found in many cuisines around the world. It can be varied endlessly – from sweet to savoury. Will you let us know what you thought?

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Flammkuchen with buffalo mozzarella and courgette Served with a fresh salad


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WEEK 32 | 2019

1P 2P 3P 4P 5P 6PGarlic clove (pcs) 1/2 1 11/2 2 21/2 3Passata (pak) 1/2 1 11/2 2 21/2 3Italian herbs (tsp) 1 2 3 4 5 6Courgette (pcs) 1/2 1 11/2 2 21/2 3Flammkuchen (pcs) 1) f

1 2 3 4 5 6

Buffalo mozzarella (bol) 7) f

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

Rocket & lamb's lettuce (g) 23) f

30 60 90 120 150 180

Fresh basil (g) f 5 10 15 20 25 30

Not includedOlive oil (tbsp) 3/4 11/2 21/4 3 33/4 41/2Honey (tsp) 1/2 1 11/2 2 21/2 3White balsamic vinegar (tbsp) 1 2 3 4 5 6

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


fkeep in the refrigerator

NUTRIENT VALUESPER


ALLERGENS

1) Grains containing gluten 7) Milk/lactoseMay contain traces of: 23) Celery

EQUIPMENTSaucepan, baking sheet lined with baking paper, frying pan, vegetable peeler and a salad bowl.Let’s start cooking the flammkuchen with buffalo mozzarella and courgette.

PREPARATIONPreheat the oven to 200 degrees. Press or

mince the garlic. Heat 1/4 tbsp of olive oil per person in a saucepan and saute the garlic for 1 - 2 minutes on middle-high heat. Add the passata, Italian herbs, honey and half of the white balsamic vinegar and cook for 1 minute. Season with pepper and salt.tCut 1/3 of the courgette into thin slices.

PREPARE THE FLAMMKUCHENPlace the flammkuchen on a baking

sheet lined with baking paper and bake for 5 minutes in the oven.

FRY THE COURGETTE In the meantime, heat 1/2 tbsp of olive oil per person in a fryingpan at middle-high heat. Fry the courgette slices for 5 minutes. Tear the buffalo mozzarella into small pieces.

TOP THE FLAMMKUCHEN Spread the flammkuchen with sauce leaving 1 cm from the edge without sauce. Top with the courgette slices and the buffalo mozzarella then season to taste. Bake for another 8 - 10 minutes in the oven or until the mozzarella starts to colour.

MAKE THE SALAD Slice thin ribbons from the rest of the courgette using a vegetable peeler. In a salad bowl, whisk together a dressing with 1/2 tbsp extra virgin olive oil per person and the rest of the white balsamic vinegar. Mix the courgette ribbons, rocket and lambs lettuce with the dressing then season to taste with salt and pepper. Pull the leaves off the basil sprigs leaving them whole. Chop the sprigs fine and add to the salad. Save the leaves to garnish the flammkuchen.

SERVE Place a flammkuchen on each plate and garnish with the basil leaves. Serve with the salad on the side.

tTIP: Taste the sauce and adjust the sweetness or freshness by adding more honey or vinegar.

Baguette

Fresh rosemary & thyme f

French camembert f

Lemon fFennel f

Baby potatoesShallot

Mesclun f

When you mention French cheese, Camembert instantly comes to mind! This cheese, made from cow's milk, is unmissable on a cheese plate, but have you ever tried it from the oven? This makes it creamier and more flavourful. Add a piece of crunchy baguette and voilà, you will truly understand the expression 'a dish fit for the gods'. The fennel salad is a fresh counterpart to the full, creamy cheese. The lemon juice is lovely and fresh but also makes the fennel more tender.

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Baked camembert with thyme and Rosemary served with a fresh fennel salad


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WEEK 32 | 2019

1P 2P 3P 4P 5P 6PFennel (pcs) f 1/2 1 11/2 2 21/2 3Lemon f (pcs) 1/2 1 11/2 2 21/2 3Shallot (pcs) 1/2 1 11/2 2 21/2 3Baby potatoes (g) 150 300 450 600 750 900French camembert (pcs) 7) f

1 2 3 4 5 6

Fresh rosemary & thyme (g) f

4 8 12 15 20 23

Baguette (pcs) 1) 22) 25) 1/2 1 11/2 2 21/2 3Mesclun (g) 23) f 30 60 90 120 150 180

Not includedExtra virgin olive oil (tbsp) 11/2 3 41/2 6 71/2 9

White balsamic vinegar (tsp) 1 2 3 4 5 6

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


NUTRITIONAL VALUESPER


ALLERGENS

1) Grains containing gluten 7) Milk/lactoseMay contain traces of: 22) Nuts 23) Celery 25) Sesame seed

EQUIPMENTPan with a lid, large bowl, oven dish and a small bowl.Let’s start cooking the baked camembert with thyme and rosemary.

PREPARATIONPreheat the oven to 180 degrees. Bring

ample water to the boil in a pan with a lid for the baby potatoes. Wash and halve the potatoes, chop the larger ones into quarters. Half the fennel, the cut into quarters and remove the core. Slice the fennel into very thin strips. Juice the lemon in a large bowl. Mince the shallot.

MARINATE THE FENNELPlace the fennel in a large bowl with

the lemon juice, and add 1/2 tbsp of extra virgin olive oil per person. Season with salt and pepper and let the fennel marinate in the dressing, stirring it once in a while. In the meantime, cook the baby potatoes, covered, for 12-15 minutes. Then drain and set aside to steam dry without a lid.

BAKE THE CAMEMBERT Put the camembert in an oven dish and make a few small cuts in the camembert. Stick the rosemary sprig and some of the thyme sprigs into the cuts of the camembert. Bake the camembert in the oven for 15 minutes. Bake the baguette with the camembert in the oven for the last 8 minutes.

MAKE THE VINAIGRETTE In a small bowl mix together (per person) 1 tsp of white balsamic vinegar, 1/2 tsp of mustard, 1 tsp of honey, 1 tbsp of extra virgin olive oil and the shallot. Whisk into a vinaigrette then season with salt and pepper.

MAKE THE SALAD Add the vinaigrette, baby potatoes and mesclun to the large bowl with the fennel. Cut the baguette into slices.

SERVE Serve the fennel salad with the warm camembert and the baguette.

Fresh mint f

Red cherry tomatoes fPearl couscous

Ras el hanoutAubergine f

RaisinsGround cinnamon

Almonds

Chicken merguez sausage f

This pearl couscous has it all: from the savoury chicken sausages to the sweet raisins and from the soft pearl couscous to the crunchy almonds. The spice mix ras el hanout gives the dish a warm flavour. This spice mixture from Arabic cuisine literally means 'the best in the shop'. The composition differs from shop to shop, but it usually includes cardamom, cinnamon and nutmeg.

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Pearl couscous with chicken sausauge and almonds With aubergine and raisins

Total: 35 min.7

BEGIN GOED

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WEEK 32 | 2019

1P 2P 3P 4P 5P 6PAubergine (pcs) f 1/2 1 11/2 2 21/2 3Ras el hanout (tsp) 1 2 3 4 5 6Ground cinnamon (tsp) 1/8 1/4 3/8 1/2 5/8 3/4Raisins (g) 19) 22) 25) 15 30 45 60 75 90Pearl couscous (g) 1) 85 170 250 335 420 500Red cherry tomatoes (g) f

60 125 185 250 310 375

Fresh mint (g) f 5 10 15 20 25 30Chicken merguez sausage (st) f

2 4 6 8 10 12

Almonds (g) 5) 8) 25) 10 20 30 40 50 60

Not includedChicken stock (ml) 250 500 750 1000 1250 1500Butter (tbsp) 1/2 1 11/2 2 21/2 3Olive oil (tbsp) 1 2 3 4 5 6Salt & pepper to taste


NUTRIENT VALUESPER

SERVING PER 100 gEnergy (kJ/kcal) 3316 / 793 501 / 120 Total fat (g) 35 5 Of which: saturated (g) 8,9 1,3Carbohydrates (g) 82 12 Of which: sugars (g) 20,7 3,1Fibre (g) 8 1Protein (g) 32 5Salt (g) 3 0,4

ALLERGENS

1) Grains containing gluten 5) Pinda's 8) Noten

May contain traces of: 19) Pinda's 22) Noten 25) Sesam

EQUIPMENTSaute pan with a lid, frying pan with a lid and a frying pan.Let’s start cooking the pearl couscous with chicken sausage and almonds.

PREPARE THE AUBERGINEPrepare the stock. Cut the aubergine into

cubes of 1/2 to 1 cm. Melt 1/2 tbsp of butter per person in a saute pan with a lid on medium heat. Fry the Ras el Hanout spices and 1/8 tsp of cinnamon for half a minute until they turn fragrant t. Add the aubergine and fry for 3-4 minutes.

BOIL THE PEARL COUSCOUSAdd 1/2 tbsp olive oil per person and

the pearl couscous to the saute pan with the aubergine and fry for 1 minute. Add the raisins and the stock and let the pearl couscous cook, covered, for about 12-14 minutes. Stir regularly.

ADD THE CHERRY TOMATOES Meanwhile, halve the cherry tomatoes. Add them to the pearl couscous for the last 4-6 minutes. Strip the mint leaves from the sprigs and finely chop the mint.

FRY THE CHICKEN MERGUEZ Heat 1/2 tbsp of olive oil per person in a frying pan with a lid and fry the chicken sausage for 2 - 3 minutes over medium heat until brown all over. Then cover the pan and cook for 8-10 minutes over medium heat. Turn regularly.

ROAST THE ALMONDS Meanwhile, heat another frying pan over high heat. Roast the almonds, without oil, until they are crispy.

SERVE Divide the pearl couscous equally over plates and place the chicken merguez sausage on top. Garnish with the almonds and the mint.

tTIP: Cinnamon has quite an intense flavour so we added just a little bit. Do you like a strong cinnamon flavour? Add a little more.

The Italians are known for their simple but flavourful pastas and tonight's recipe is a perfect example of just that. Going for the full Italian experience? Then set the table the Italian way with only a fork as cutlery. Buon Appetito!Very easy Vegetarian

Eat within 5 days

- V

%

Quick & Easy Total: 20 min.4

Grana padano flakesf

Green pesto fPumpkin seeds

Red cherry tomatoes fCourgette f

CasarecceGarlic cloves

Casarecce with pesto and courgette ribbons with cherry tomatoes and pumpkin seeds

BEGIN GOED


#HelloFresh

WEEK 32 | 2019

3 MIX • Mix the green pesto and red wine vinegar through the

vegetables and stir well. • Add the casarecce to the vegetables, stir well, and turn off

the heat. Season with salt and pepper. tTIP: Leave the stalk of the courgette on - this gives you something to hold on to while you slice the ribbons.

4 SERVE • Transfer the casarecce to plates. • Garnish with the grana padano and the pumpkin seeds.

R FACT: Did you know that this dish contains about 300 g of vegetables per person?

1 PREPARATION• Bring a generous amount of water to the boil in a pan with a

lid for the casarecce. • Slice the courgette lengthwise into very thin ribbons using a

vegetable peeler or a cheese grater t. • Halve the red cherry tomatoes. • Press or finely chop the garlic.

2 BOIL AND FRY• Boil the casarecce for 10-12 minutes, covered. Heat a frying

pan without oil at high heat and roast the pumpkin seeds until they start to puff. Remove from the pan and set aside.

• Heat the olive oil in the same frying pan at medium-high heat and fry the garlic for 1-2 minutes. Add the cherry tomatoes and the courgette ribbons and fry for 4 – 5 minutes.

1 – 6 PERSONEN

INGREDIËNTEN1P 2P 3P 4P 5P 6P

Courgette (pcs) f 1/2 1 11/2 2 21/2 3 Red cherry tomatoes (g)f 125 250 375 500 625 750 Garlic clove (pcs) 1/2 1 11/2 2 21/2 3 Casarecce (g) 1) 17) 20) 90 180 270 360 450 540 Pumpkin seeds (g) 19) 22) 25) 10 20 30 40 50 60 Green pesto (g) 7) 8) f 40 80 120 160 200 240 Grana padano-flakes (g) 3) 7) f 25 50 75 100 125 150

Not includedOlive oil (tbsp) 1/2 1 11/2 2 21/2 3 Red wine vinegar (tsp) 3/4 11/2 21/4 3 33/4 41/2Salt & pepper to taste

fkeep in the refrigerator

NUTRIENT VALUES PER SERVING PER 100 G

Energy (kJ/kcal) 3466 / 829 726 / 174 Total fat (g) 42 9 Of which: saturated (g) 9,0 1,9Carbohydrates (g) 80 17 Of which: sugars (g) 17,1 3,6Fibre (g) 8 2Protein (g) 29 6Salt (g) 1,3 0,3

ALLERGENS

1) Grains containing gluten 3) Eggs 7) Milk/lactose 8) NutsMay contain traces of: 17) Eggs 19) Peanuts 20) Soy 22) Nuts 25) Sesame seed

EQUIPMENT: Pan with a lid, vegetable peeler and a saute pan or deep frying pan.Let’s start cooking the casarecce with pesto and courgette ribbons

Tonight you will prepare your own delicious tuna burgers. We feel it is important to eat tuna that is caught responsibly so we have chosen Fish Tales. This tuna is caught off the coast of San Diego with a rod and line which is the most sustainable and environmentally friendly fishing method there is.

Very easy

Eat within 5 days

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%

Quick & Easy Total: 20 min.4

Dried thyme

Free-range egg fTuna in olive oil

Cucumber fBaby potatoes

Fresh basilfTomato f

Mayonnaise fPanko

Dried rosemary

HOMEMADE TUNA BURGER with a tomato-cucumber salad and mayonnaise

BEGIN GOED


#HelloFresh

WEEK 32 | 2019

3 MAKE THE TUNA BURGERS • Drain the tuna. Mix the tuna in a bowl with (all per person)

1 egg yolk t, 1/2 tbsp black balsamic vinegar, 1 tsp thyme and 1 tsp rosemary, the panko, pepper and salt. Make 1 burger from the tuna mixture per person..

• Heat 1 tbsp of sunflower oil per person in a frying pan over medium heat and cook the burgers for 3 – 4 minutes. Turn regularly.

SERVE • Mix the baby potatoes with 1/2 tbsp butter per person and

season with pepper and salt. • Distribute the baby potatoes equally over the plates and

serve with the tuna burger and tomato-cucumber salad. Garnish with the basil.

• Spoon a dollop of mayonnaise on the side.

1 BOIL THE BABY POTATOES• Wash the baby potatoes, half them and cut any larger

potatoes into quarters. • Boil the baby potatoes, covered, in a pot with a lid for 12 -

15 minutes. Drain then set aside to steam dry without a lid.

2 CHOP AND MIX• Cut the cucumber in half then slice it into thin ribbons using

a vegetable peeler. Chop the tomato into half moons. • In a salad bowl, mix 1/2 tbsp of black balsamic vinegar per

person with honey, white wine vinegar and extra virgin olive oil. Add the cucumber and tomato and mix well.

• Coarsely chop or tear the basil leaves.

1 – 6 PERSONEN

INGREDIËNTEN1P 2P 3P 4P 5P 6P

Baby potatoes (g) 200 400 600 800 1000 1200 Cucumber (pcs) f 1/2 1 11/2 2 21/2 3 Tomato (pcs) f 1 2 3 4 5 6 Fresh basil (g) f 21/2 5 71/2 10 121/2 15 Tuna in olive oil (can) 4) 1 1 2 2 3 3 Free-range eggs (pcs) 3) f 1 2 3 4 5 6 Dried thyme (tsp) 1 2 3 4 5 6 Dried rosemary (tsp) 1 2 3 4 5 6 Panko (g) 1) 121/2 25 321/2 50 571/2 75 Mayonnaise (g) 3) 10) 19) 22) f 25 50 75 100 125 150

Not includedBlack balsamic vinegar (tbsp) 1/2 1 11/2 2 21/2 3Honey (tsp) 1 2 3 4 5 6White wine vinegar (tbsp) 1 2 3 4 5 6Extra virgin olive oil (tbsp) 1/2 1 11/2 2 21/2 3Sunflower oil (tbsp) 1 2 3 4 5 6Butter (tbsp) 1/2 1 11/2 2 21/2 3Salt & pepper to taste




ALLERGENS

1) Grains containing gluten 3) Eggs 4) Fish 10) MustardMay contain traces of: 19) Peanuts 22) Nuts

tTIP: The easiest way to separate an egg is by gently breaking it in two, and then to 'tip' the yolk back and forth from one shell to the other until you only have yellow left.

EQUIPMENT: Pan with a lid, vegetable peeler, salad bowl, bowl and a frying pan.Let’s start cooking the homemade tuna burger

35 min

Eat within 5 days

7

%

* Many steps

Papardelle most likely comes from the Italian word pappare, which means something like gobble up. And that's exactly what this summery dish inspires, it's that delicious. But try to enjoy it like a true Italian: set the table (if possible outside) with just a fork, this way you can be sure to slowly savour this meal in the way it deserves. Buon Appetito!

FRESH PAPPARDELLE WITH SHRIMP WITH PEAS AND A RICOTTA-LEEK SALAD

Lemon f

Peas fFresh pappardelle f

Garlic cloveLeek f

Shrimp fHazelnuts

Rocket f

Ricotta f

BEGIN GOED

1 – 6 PERSONEN

INGREDIËNTEN


#HelloFresh

WEEK 32 | 2019

BOIL AND MIX Boil the pappardelle together with the peas for 4 - 6 minutes. Drain, setting aside some of the peas for a garnish. Mix the pappardelle with 1/2 tbsp of olive oil per person. Juice half of the lemon and cut the other half into wedges. In a small bowl, mix the ricotta with the lemon juice and season generously with salt and pepper.

MIX Add the shrimp, pappardelle and the ricotta mixture to the leeks and mix well. Season generously with pepper and salt.

SERVEPlace the rocket on the side of the plate

with the pappardelle in the middle. Garnish the dish with the rest of the peas and roasted hazelnuts. Serve with the lemon wedges. Drizzle with extra virgin olive oil, salt and pepper to taste.

BRAISE THE LEEKChop the leek into pieces of 10 cm long.

Then slice the pieces in half (lengthwise) then slice again into strips of 1/2 cm wide. Press or mince the garlic. Melt 1 tbsp of butter per person in a large saute pan with a lid at medium-low heat. Saute half of the garlic for 1 - 2 minutes then add the leek. Fry the leek for 3 - 4 minutes then add 1 tbsp of water per person. Cover and let it cook gently for 8 - 10 minutes.

ROAST THE HAZELNUTSBring ample water to the boil point in

a pan with a lid for the pappardelle and the peas. Coarsely chop the hazelnuts. Heat a frying pan without oil on middle high heat and dry roast the hazelnuts until they start to colour. Remove from the pan and set aside.

FRY THE SHRIMP Heat 1/2 tbsp of olive oil per person in the same frying pan. Pat the shrimp dry using kitchen towel. Fry the rest of the garlic and the shrimp for 3 -4 minutes.

1P 2P 3P 4P 5P 6PLeek (pcs) f 1/2 1 11/2 2 21/2 3Garlic clove (pcs) 1 2 3 4 5 6Hazelnuts (g) 8) 19) 25) 10 20 30 40 50 60Shrimp (g) 2) f 120 240 360 480 600 720Fresh pappardelle (g) 1) 3) f

125 250 375 500 625 750

Peas (g) f 25 50 75 100 125 150Lemon (pcs) f 1/2 1 11/2 2 21/2 3Ricotta (g) 7) f 40 80 120 160 200 240Rocket (g) f 20 40 60 80 100 120

Not includedButter 1 2 3 4 5 6Olive oil 1 2 3 4 5 6Extra virgin olive oil to tasteSalt & pepper to taste



Energy (kJ/kcal) 3487 / 834 712 / 170Total fat (g) 38 8 Of which: saturated (g) 13,1 2,7Carbohydrates (g) 78 16 Of which: sugars (g) 7,3 1,5Fibre (g) 7 2Protein (g) 39 8Salt (g) 1,5 0,3

ALLERGENS

1) Grains containing gluten 3) Eggs 7) Milk/lactose 8) Nuts

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

EQUIPMENTSaute pan with a lid, pan with a lid, frying pan, kitchen towel and a small bowl. Let’s start cooking the fresh pappardelle with shrimp.

30 min.

Eat within 3 days

6

§

+ Several steps

Caesar salad is a classic salad that has been popular for decades, especially in the United States. There is much speculation about the origin of the name, but the salad is most likely named after restaurant owner Caesar Cardini. As the story is told, he developed the salad out of necessity: these were the only ingredients that were available at that moment. Although the original recipe is quite simple, today we have adapted it by adding chicken, bacon and anchovies.

LUXURIOUS CAESAR SALAD WITH CHICKEN WITH BACON, ANCHOVIES AND CROUTONS

Lemon f

AnchoviesGarlic

Bacon fChicken fillet f

Free-range egg f

Green beans f

Parmigiano reggiano, pcs f

Romaine lettuce f

White ciabatta

Mayonnaise f

SERVES 1 - 6



#HelloFresh

WEEK 32 | 2019

FRY THE CROUTONS Dice the white ciabatta. Add the anchovy oil to the frying pan and heat to medium-high heat. Bake the white ciabatta for about 5 minutes until they are golden-brown croutons. Stir regularly to prevent the croutons from burning!

CHOP THE INGREDIENTS In the meantime, coarsely chop the Romaine lettuce. Cut the chicken into slices. Cut the eggs into wedges. Coarsely grate the parmigiano reggiano.

tTIP: Prefer your egg hard-boiled? Boil the eggs for 7 – 8 minutes in a separate pan. Drain and set aside, uncovered, to steam dry. Rinse the eggs with cold water.

SERVEMix the romaine lettuce with the green

beans and the croutons in the salad bowl you will use to serve the dish. Top with the egg wedges and garnish with the dressing and the parmiggiano reggiano. Top with the anchovies, then add the bacon and place the chicken fillet in the middle. Season to taste with salt and pepper to taste. Serve with the lemon wedges.

FRY THE CHICKEN AND BACONHeat the olive oil in a frying pan to

medium-low heat. Fry the chicken fillet for 5 – 6 minutes on each side until golden-brown and done. Add the bacon for the final 5 minutes. Remove the chicken from the pan and set aside, wrapped in tin foil. Set aside the bacon.

BOIL THE BEANS AND EGGSIn the meantime, bring a little bit of

water to the boil in a pan with a lid for the green beans. Trim the ends off the green beans, wash the eggs thoroughly. Place the eggs and green beans in the pan and boil them together for 5 – 6 minutes t.

PREPARE THE DRESSING In the meantime, press or finely chop the garlic. Drain the anchovies (but keep the oil!) and finely chop half. Keep the remaining anchovies whole. Juice half the lemon and cut the other half into wedges. Mix the mayonnaise with the garlic, chopped anchovies and 1 tsp lemon zest per person in a small bowl. Season to taste with pepper.

1P 2P 3P 4P 5P 6PChicken fillet (pcs) f 1 2 3 4 5 6 Bacon (g) f 25 50 75 100 125 150Green beans (g) f 100 200 300 400 500 600 Free-range eggs (pcs) 3) f

1 2 3 4 5 6

Garlic (cloves) 1/2 1 11/2 2 21/2 3 Anchovies (can) 4) 1/2 1 11/2 2 21/2 3 Lemons f (pcs) 1/2 1 11/2 2 21/2 3 Mayonnaise (g) 3) 10) 19) 22) f

50 100 150 200 250 300

White ciabatta (pcs) 1) 6) 7) 17) 22) 25) 27)

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

Romaine lettuce (head) f

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

Parmigiano reggiano, pcs (g) 7) f

10 20 30 40 50 60

Not includedOlive oil (tbsp) 1 11/2 2 21/2 3 31/2Salt & pepper to taste


NUTRITIONAL VALUES

PER SERVING PER 100 G

Energy (kJ/kcal) 4222 / 1009 660 / 158 Fats (g) 76 12 Of which: saturated (g) 14,3 2,2Carbohydrates (g) 23 4 Of which: sugars (g) 1,9 0,3Fibre (g) 7 1Protein (g) 54 9Salt (g) 3,2 0,5

ALLERGENS

1) Grains containing gluten 3) Eggs 4) Fish 6) Soy 7) Milk/lactose 10) Mustard Can contain traces of: 17) Eggs 19) Peanuts 22) Nuts 25) Sesame 27) Lupins

EQUIPMENTA pan with a lid, a frying pan, a small bowl, aluminium foil and a salad bowl. Let’s start cooking the luxurious Caesar salad with chicken.

Sea bream fillet ( unskinned ) f

Little gem f

Cucumber fWaxy potatoes

ShallotsFresh dill f

Scandinavians love dill. This refined herb has a slightly anise-like flavour and is a very popular seasoning for fish. This time, we’ve opted for sea bream. Sea bream, also known as gilt-head bream, is a white fish with a firm, full flavour. The fish is easy to prepare and today you will fry it briefly with mustard for an extra kick.

Easy Calorie conscious

Eat within 3 days

*

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SCANDINAVIAN SALAD WITH SEA BREAM With fried potatoes

Gluten-freegTotal: 35 min.7

L

SERVES 1 - 6



#HelloFresh

WEEK 32 | 2019

1P 2P 3P 4P 5P 6PWaxy potatoes (g) 250 500 750 1000 1250 1500 Cucumber (pcs) f 1/4 1/2 3/4 1 11/4 11/2Fresh dill (g) 23) f 21/2 5 71/2 10 121/2 15 Shallots (pcs) 1/4 1/2 3/4 1 11/4 11/2Little gem (pcs) f 1 2 3 4 5 6 Sea bream fillet with skin (pc) 4) f

1 2 3 4 5 6

Not includedOlive oil (tbsp) 1/2 1 11/2 2 21/2 3 White wine vinegar (tsp) 1 2 3 4 5 6

Honey (tsp) 1/2 1 11/2 2 21/2 3 Extra-virgin olive oil (tbsp) 1/2 1 11/2 2 21/2 3

Mustard (tsp) 3 6 9 12 15 18 Butter (tbsp) 1/2 1 11/2 2 21/2 3 Salt & pepper to taste


NUTRITIONAL VALUES

PER SERVING PER 100 G


ALLERGENS

4) Fish

EQUIPMENTA deep saucepan with a lid, a salad bowl, kitchen towel and a frying pan.Let’s start cooking the Scandinavian salad with sea bream.

FRY THE POTATOESThoroughly scrub or peel the potatoes

and cut into wedges. Heat the olive oil in a deep saucepan with a lid and fry the potatoes for 25 – 35 minutes, covered, at medium-high heat. Take the lid off the pan after 20 minutes. Turn regularly and season with salt and pepper.

CHOP THE INGREDIENTSCut the cucumber into thin slices.

Coarsely chop the dill and mince the shallot. Cut the little gem into thin strips.

tTIP: Don’t like raw shallots? Fry them together with the sea bream in step 5.

MAKE THE SALAD Whip up a dressing in a salad bowl using honey, white wine vinegar, extra-virgin olive oil and 1/2 tsp mustard per person. Season to taste with salt and pepper. Next, mix the cucumber, shallott, little gem and dill into the dressing.

SAUCE THE SEA BREAMPat the sea bream dry with a paper

towel. Cover the sea bream on both sides with the remaining mustard, use your hands or a brush. Season to taste with salt and pepper.

FRY THE SEA BREAM Heat the butter in a frying pan to medium-high heat. Fry the sea bream fillet for 2 – 3 minutes on the skin and 1 – 2 minutes on the other side. Season to taste with salt and pepper tt.

ttTIP: Make sure the pan is hot when you add the fish. This will prevent the fish from sticking to the pan.

SERVE Serve the Scandinavian salad with the fried potatoes and mustard-covered sea bream.

Lime

Red onionsRed chilli peppers f

Soy saucePork tenderloin strips f

GingerGaram masala

Romaine lettuce f

Today you will marinate the meat in garam masala. This is a roasted spice mixture from India that includes star anise, coriander seed, cumin, caraway seed, chilli and cinnamon. You will be frying the Romaine lettuce. This may sound a bit odd, but this lettuce variety can take it due to the firm structure of the leaf.

Easy Family

Eat within 5 days

* b§

PORK TENDERLOIN PIECES IN A SWEET MARINADE With noodles and fried romaine lettuce

Lactose-freedTotal: 30-35 min.7

Noodles

Pork tenderloin strips

HELLOEXTRA

SERVES 1 - 6



#HelloFresh

WEEK 32 | 2019

1P 2P 3P 4P 5P 6PPork tenderloin strips (g) f

220 440 660 880 1100 1320

Soy sauce 1 2 3 4 5 6Garam masala (tsp) 1 2 3 4 5 6 Ginger (cm) 1 2 3 4 5 6 Red chilli peppers (pcs) f

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

Red onions (pcs) 1/2 1 11/2 2 21/2 3 Lime (pcs) 1/4 1/2 3/4 1 11/4 11/2Romaine lettuce (head) f

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

Noodles(g) 1) 17) 20) 75 150 225 300 375 450

Not includedKetjap manis (tbsp) 3 6 9 12 15 18Olive oil (tbsp) 2 4 6 8 10 12Sunflower oil (tbsp) 1/2 1 11/2 2 21/2 3 Salt & pepper to taste


NUTRIENT VALUEPER

SERVING PER 100 GEnergy (kJ/kcal) 3738 / 894 587 / 140 Total fat (g) 32 5 Of which: saturated (g) 6,0 0,9Carbohydrates (g) 89 14 Of which: sugars (g) 27,9 4,4Fibre (g) 7 1Protein (g) 59 9Salt (g) 6,8 1,1

ALLERGENS

1) Grains containing gluten 6) SoyMay contain traces of: 17) Eggs 20) Soy

EQUIPMENTA bowl, a saucepan, a fine grater, a deep frying pan and a frying pan. Let’s start cooking the sweet marinated pork tenderloin pieces.

MARINATE THE FISHCut the pork tenderloin pieces into equal

parts and mix in a bowl with the ketjap, olive oil and garam massalat. Allow to marinate for at least 15 minutestt. In the meantime, bring a pan with ample water to the boil and boil the noodles.

CHOP THE INGREDIENTSPeel and finely chop or grate the ginger.

Remove the seed pods from the red chilli pepper and finely chop the red chilli pepper. Mince the red onion. Cut the lemon into wedges. Finely chop the Romaine lettuce.

ttTIP: The romaine lettuce is fried briefly with the noodles. Be sure to chop it fine, otherwise it will remain raw!

BOIL AND FRY THE VEGETABLES Boil the noodles for 2 – 3 minutes. Drain and rinse with cold water to stop the noodles from cooking and make sure they don’t stick. It is OK if the noodles cool down. Heat the sunflower oil in a deep saucepan and gently fry the red onion, red chilli pepper and ginger for 3 – 4 minutes at medium-low heat. Add the Romaine lettuce and stir-fry until it begins to wilt. Season to taste with salt and pepper.

FRY THE PORK TENDERLOIN PIECES

In the meantime, heat a frying pan to medium-high heat and fry the pork tenderloin pieces with all of the marinade for 3 – 4 minutes (no need for extra oil since you are using the marinade). Scoop the pork tenderloin pieces out of the pan. Deglaze the marinade with 50 ml water per person and reduce for 1 minute.

sTIP: Like spicy food? Add extra pepper to taste.

MIX Scoop the noodles into the pan with Romaine lettuce, heat briefly and season to taste with salt and pepper.

SERVE Transfer the noodles to plates, scoop the pork tenderloin pieces on top and pour the marinade sauce over it. Squeeze the lime wedges over the dish to taste.

tTIP: marinating makes the meat tender. If you have time, marinate the meat for longer, or even the night before!

Grated matured cheese f

Wild mushroom pesto f

Whole-wheat ciabatta

Semi-floury potatoesOnions

Pumpkin seeds

Courgettes f

Soup meatballs

Courgette is the main ingredient of this soup, but you will also garnish this dish with ribbons of courgette. This lets you experience the different flavours a vegetable can have when it has a different structure. The meatballs have been specially made for this soup. They are lightly seasoned and made from a mix of beef and pork.

Easy

Eat within 5 days

*

%

COURGETTE SOUP WITH WILD MUSHROOM PESTO With gratinated ciabatta

Total: 35 min.7

Soup meatballs

HELLOEXTRA

SERVES 1 - 6



#HelloFresh

WEEK 32 | 2019

1P 2P 3P 4P 5P 6POnions (pcs) 1/2 1 11/2 2 21/2 3Semi-floury potatoes (g) 100 200 300 400 500 600

Courgettes (pcs) f 1/2 1 11/2 2 21/2 3 Pumpkin seeds (g) 19) 22) 25) 5 10 15 20 25 30

Whole-wheat ciabatta (pcs) 1) 6) 7) 17) 22) 25) 27)

1 2 3 4 5 6

Wild mushroom pesto (g) 7) 8) f

40 80 120 160 200 240

Grated matured cheese (g) 7) f

25 50 75 100 125 150

Soup meatballs 25 50 75 100 125 150

Not includedOlive oil (tbsp) 1 2 3 4 5 6Vegetable stock cube (pcs) 3/4 11/2 21/4 3 33/4 41/2



NUTRIENT VALUEPER

SERVING PER 100 GEnergy (kJ/kcal) 3360 / 803 430 / 103Total fat (g) 51 7 Of which: saturated (g) 13.5 1.7Carbohydrates (g) 64 8 Of which: sugars (g) 15.9 2.0Fibre (g) 6 1Protein (g) 24 3Salt (g) 5.1 0.7

ALLERGENS

1) Grains containing glutens 6) Soy 7) Milk/lactose 8) NutsMay contain traces of: 17) Eggs 19) Peanuts 22) Nuts 25) Sesame 27) Lupin

EQUIPMENTA soup pan with a lid, a frying pan and a hand-held blender.Let’s start cooking the courgette soup with wild mushroom pesto.

PREPARATIONPre-heat the oven to 180 degrees and

bring 400 ml of water per person to the boil. Mince the onion. Thoroughly scrub or peel the potatoes and cut into small cubes. Cut or shave 3 thin ribbons of courgette per person. Dice the remaining courgette.

ROAST AND FRYHeat a frying pan to high heat and roast

the pumpkin seeds, without any oil, until they begin to pop. Remove from the pan and set aside. Heat half the olive oil in a stockpot with a lid and sauté the onion for 2 minutes at low heat. Add the courgette cubes, turn the heat to medium-low and stir-fry for another 3 minutes.

BOIL AND FRY Add the potatoes and 300 ml boiling water per person to the pan. Crumble the stock cube over the pan and boil for 10 minutes, covered, at low heat. In the meantime, heat the remaining olive oil in the frying pan and fry the courgette ribbons for 5 minutes at medium-low heat. Turn when halfway done.

BAKE THE CIABATTA Cut the whole-wheat ciabatta open lengthwise from the top, but don’t cut it in half. Top with half the pesto and sprinkle with half the matured cheese. Bake in the oven for 8 minutes.

SEASON Remove the soup pan from the stove and purée the soup using a hand-held blender. Add a little extra boiling water if the soup becomes too thick. Add the soup balls and let the soup simmer gently for another 6 – 8 minutes. Stir the remaining pesto and cheese into the soup. Season to taste with salt and pepper.

SERVE Ladle the soup into soup bowls. Transfer the courgette ribbons to bowls and garnish with the pumpkin seeds. Serve with half a gratinated ciabatta per person.

BREAKFAST 1-

123

GOOD MORNING!-BREAKFAST BOX- 1x

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.

CIABATTA WITH SCRAMBLED EGG With sweet pepper and rocket cress SMOOTHIE WITH BANANA With coconut milk and date pieces SPELT CAKES With turkey fillet and cottage cheese

CIABATTA WITH SCRAMBLED EGGS With sweet pepper and rocket cress

INGREDIENTS FOR 1 BREAKFAST 2P 4P

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

Semi-skimmed milk (ml) 7) f 50 100

Red sweet peppers (pcs) f 1 2Whole-wheat ciabattas (pcs) 1) 6) 7) 17) 22) 25) 27)

2 4

Rocket cress (tbsp) 10) f 2 4

Not included

Butter (tbsp) 1 2

Salt & pepper To taste


EQUIPMENT A bowl and a frying pan

NUTRIENT VALUESPER

SERVING PER 100 G

Energy (kJ/kcal) 1688 / 404 85 / 140Fats (g) 20 7 Of which: saturated (g) 8,0 2,8Carbohydrates (g) 36 13 Of which: sugars (g) 6,2 2,1Fibre (g) 5 2Protein (g) 18 6Salt (g) 1,2 0,4

ALLERGENS

1) Grains containing gluten 3) Eggs 6) Soy 7) Milk/lactose 10) Mustard May contain traces of: 17) Eggs 22) Nuts 25) Sesame 27) Lupins

1 Pre-heat the oven to 200 degrees.

2 Beat the eggs in a bowl with a dash of milk. Season to taste with salt and pepper. Cut the sweet pepper into cubes and add to the egg mixture.

3 Bake the whole-wheat ciabatta in the oven for 6 – 8 minutes.

4 Heat the butter in a frying pan to medium-high heat. Add the egg mixture and fry for 2 – 3 minutes while stirring or until the egg has set.

5 Cut open the ciabattas and transfer to plates. Top the ciabattas with the scrambled eggs. Cut off the rocket cress and use it to garnish the rolls.

BREAKFAST 2- BREAKFAST 3- 2x 2x

SMOOTHIE WITH BANANA With coconut milk and date pieces

SPELT CAKES With turkey fillet and cottage cheese


“Oer” Spelt cakes (pcs) 1) 20) 21) 25) 6 12

Cottage cheese (g) 7) f 100 200

Turkey fillet (rashers) f 2 4

Plum tomatoes (pcs) f 1 2

Garden cress (tbsp) 15) 23) 24) f 1 1/2 3Not included

Salt & pepper To taste

fStore in the refrigerator


Energy (kJ/kcal) 669 / 160 476 / 114Fats (g) 3 2 Of which: saturated (g) 1,5 1,1Carbohydrates (g) 18 13 Of which: sugars (g) 2,5 1,8Fibre (g) 3 2Protein (g) 13 9Salt (g) 0,7 0,5

ALLERGENS

1) Grains containing glutens 7) Milk/lactose May contain traces of: 15) Glutens 20) Soy 21) Milk/lactose 23) Celery 24) Mustard 25) Sesame

1 Spread 2 spelt cakes per person with cottage cheese and the other ones with

turkey fillet.

2 Cut the tomato into slices and place on top of the cottage cheese. Cut

the garden cress and use it to top all the spelt cakes. Season to taste with salt and pepper.

3 Transfer the spelt cakes to plates.

1 Cut the banana into slices and mix with the coconut milk, oatmeal and half

the date pieces in a blender or hand-held blender with a blender pitcher until a thick smoothie forms.

2 Mix the smoothie with the yoghurt and a splash of water if necessary. Add

half the honey and mix a bit more.

3 Transfer the smoothie to bowls or glasses and garnish with the remaining

date pieces and honey.


Bananas (pcs) 2 4

Coconut milk (ml) 26) 75 150

Oatmeal (g) 1) 19) 22) 25) 75 150

Date pieces (g) 19) 22) 25 50

Bulgarian yoghurt (ml) 7) 15) 20) f 125 250

Honey (jar) 1 2


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

NUTRIENT VALUE PER SERVING PER 100 G

Energy (kJ/kcal) 1778 / 425 610 / 146 Fats (g) 13 4 Of which: saturated (g) 8,3 2,9Carbohydrates (g) 65 22 Of which: sugars (g) 35,3 12,1Fibre (g) 5 2Protein (g) 10 3Salt (g) 0,1 0,0

ALLERGENS

1) Grains containing glutens 7) Milk/lactose May contain traces of: 19) Peanuts 22) Nuts 25) Sesame 26) Sulphite

pork tenderloin pieces in a sweet marinade pdf/32.all.en.be.2019… · pumpkin seeds courgettes f...

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