‘kapsalon’ with chicken gyros pdf/36.all.en.nl.pdf · always ordered the dish at a shawarma...

Radicchio & iceberg lettuce f

Chicken gyros f

Mayonnaise f

GarlicFirm potatoes

Fresh chives fMini-Roma tomatoes f

‘Kapsalon’ means hairdresser in Dutch, and the dish owes its name to the hairdresser who always ordered the dish at a shawarma restaurant in Rotterdam. This variety is a bit leaner than the original. For example, you'll replace the garlic sauce with a home-made buttermilk-based dressing. Don’t have any buttermilk? Check our tip for a delicious alternative.

Easy Family

Eat within 3 days

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‘KAPSALON’ WITH CHICKEN GYROS With home-made oven-roasted fries, lettuce and tomatoes

Gluten-freegTotal: 35-40 min.8

SERVES 1 - 6

INGREDIENTSA GOOD START

We would like to hear what you think. Feel free to contact us via our website or via our social media channels.

#HelloFresh

WEEK 36 | 2019

1P 2P 3P 4P 5P 6PFirm potatoes (g) 250 500 750 1000 1250 1500 Garlic (cloves) 1/2 1 11/2 2 21/2 3 Mini-Roma tomatoes (g) f

100 150 200 250 300 350

Fresh chives (sprigs) 23) f

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

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

40 75 100 140 175 200

Chicken gyros (g) f 110 220 330 440 550 660 Radicchio & iceberg lettuce (g) 23) f

100 150 200 250 300 350

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

f Keep in the refrigerator

NUTRIENT VALUESPER

SERVING PER 100 GEnergy (kJ/kcal) 3353 / 802 576 / 138 Total fat (g) 51 9 Of which: saturated (g) 7,6 1,3Carbohydrates (g) 54 9 Of which: sugars (g) 6,8 1,2Fibre (g) 6 1Protein (g) 29 5Salt (g) 0,7 0,1

ALLERGENS

3) Eggs 10) Mustard May contain traces of: 19) Peanuts 22) Nuts 23) Celery

EQUIPMENTA baking sheet lined with baking paper, a salad bowl, a small bowl, kitchen towel and a frying pan.Let’s start cooking the kapsalon with chicken gyros.

OVEN-ROAST THE FRIESPre-heat the oven to 220 degrees. Peel

the potatoes and cut into strips of 1/2 – 1 cm thick. Pat the fries dry with a paper towel and transfer them to a baking sheet lined with baking paper. Mix the fries with half the olive oil and season with salt and pepper. Roast for 25 – 35 minutes in the oven, or longer if you want them extra crisp. Turn when halfway done.

CHOP THE INGREDIENTSIn the meantime, press or finely chop the

garlic. Halve the mini Roma tomatoes and finely chop or cut the chives.

MAKE THE DRESSING AND MAYO For the dressing, mix 11/2 tbsp mayonnaise per person in a bowl with the buttermilk and chives (don't have any buttermilk? see the tip t). Season to taste with salt and pepper. Use a small bowl to mix the remaining mayonnaise with the garlic. Received a large garlic clove or prefer less raw garlic? Use half.

FRY THE CHICKEN GYROS Heat the remaining olive oil in a frying pan at medium to high heat and fry the chicken gyros for 5 – 7 minutes until done.

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tTIP: You can replace the buttermilk with yoghurt or milk. This will make the dressing either a bit thicker or thinner, but the flavour will go well with this dish. Don’t have those either? You can also use mayonnaise only, we opted for a mixture to make this kapsalon variety a bit leaner.

MIX THE SALAD In the meantime, mix the radicchio & iceberg lettuce and Roma tomatoes into the dressing in a salad bowl.

SERVE Transfer the fries to plates. Top with the salad and top that with the chicken gyros. Spoon the garlic mayonnaise on top. Prefer to keep the fries crunchy? Serve the salad and chicken gyros next to the fries.tt

ttTIP: Do you have any sambal? It goes great with kapsalon.

Green pesto fSalmon fillet, skin onf

Plum tomato fGarlic clove

Courgette fSpaghetti

Tonight you will prepare an Italian classic: pasta with green pesto. The full name of this sauce is pesto Genovese because it originates from the Italian city of Genova. We will combine the pesto with salmon - a fatty fish which is full of protein. This means you can put a meal on the table which is not only tasty but also nutritious.

Easy

Eat within 3 days

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Salmon fillet with pesto pasta With roasted tomatoes and courgette

Total: 25-30 min.6

BEGIN GOED

1 – 6 PERSONEN

INGREDIËNTEN


#HelloFresh

WEEK 36 | 2019

1P 2P 3P 4P 5P 6PGarlic clove (pc) 1/2 1 11/2 2 21/2 3Plum tomato (pc) f 1 2 3 4 5 6Spaghetti (g) 1) 17) 20) 90 180 270 360 450 540Courgette (st) f 1/2 1 11/2 2 21/2 3Salmon fillet skin on (pc) 4) f

1 2 3 4 5 6

Green pesto (g) 7) 8) f 20 40 60 80 100 120

Not includedBlack balsamico vinegar (tbsp) 1 2 3 4 5 6

Olive oil (tbsp) 11/2 3 41/2 6 71/2 8Buter (tbsp) 1/2 1 11/2 2 21/2 3Salt & pepper to taste

f keep in the refrigerator

NUTRITIONAL VALUESPER

SERVING PER 100 gEnergy (kJ/kcal) 3902 / 933 746 / 178 Fats (g) 51 10 Of which: saturated (g) 11,6 2,2Carbohydrates (g) 78 15 Of which: sugars (g) 16,1 3,1Fibre (g) 6 1Protein (g) 37 7Salt (g) 0,7 0,1

ALLERGENS

1) Gluten 4) fish 7) Milk/lactose 8) NutsMay contain traces of: 17) Eggs 20) Soy

EQUIPMENTPan with lid, baking sheet lined with baking paper or oven dish and 2x frying pan.Let’s start cooking the salmon fillet with pesto pasta.

PREPARE THE TOMATOESPreheat the oven to 200 degrees. Press or

mince the garlic. Dice the plum tomato and place on a baking sheet covered with baking paper or in a baking dish. Mix with the garlic, the black balsamic vinegar and 1 tbsp of olive oil per person. Season with pepper and salt and bake for 15 minutes in the oven.

BOIL THE PASTABring a generous amount of water to

the boil in a saucepan with a lid and cook the spaghetti, covered, for 10 – 12 minutes al dente. Then drain and set aside to steam dry without a lid.

SLICE THE COURGETTE Cut the courgette into small cubes. Heat the butter in a frying pan and fry the courgette for 4 – 6 minutes.

FRY THE SALMON FILLET Heat the remaining olive oil in another frying pan on high heat and fry the salmon fillet, skin side down, for 3 minutes. Reduce the heat then turn the salmon over. Spread 1 tsp pesto on to the skin of each salmon fillet and fry for 1 – 2 minutes on the other side, with the skin up. Season with salt and pepper.

MIX Mix the spaghetti with the tomato. Add the remaining pesto and courgette and mix well.

SERVE Transfer the spaghetti to plates and place the salmon fillet on top.

Sour cream f

Green pesto fDemi baguette

Courgette fGarlic

Fresh dill fLeek f

Summer's here – high time for a refreshing summer recipe. Nothing beats a home-made soup and today you will make a refreshing green version with courgette, leek and dill garnished with yoghurt. The perfect conclusion to a beautiful summer's day. Let us know if you like it!Very simple

Eat within 5 days

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SPRING SOUP WITH DILL AND YOGHURT with green pesto and home-made croutons

Total: 25 min.5

SERVES 1 - 6



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WEEK 36 | 2019

1P 2P 3P 4P 5P 6PGarlic (cloves) 1/2 1 11/2 2 21/2 3Courgettes (pcs) f 1/2 1 11/2 2 21/2 3Leeks (pcs) f 1/2 1 11/2 2 21/2 3Fresh dill (g) f 21/2 5 71/2 10 121/2 15Demi-baguette (pcs) 1) 17) 20) 21) 22) 25) 1 2 3 4 5 6

Green pesto (g) 7) 8) f

40 80 120 160 200 240

Sour cream (g) 7) f 50 100 150 200 250 300

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


NUTRIENT VALUEPER

SERVING PER 100 GEnergy (kJ/kcal) 3414 / 816 445 / 106 Total fat (g) 41 5 Of which: saturated (g) 8.1 1.1Carbohydrates (g) 84 11 Of which: sugars (g) 14.6 1.9Fibre (g) 7 1Protein (g) 19 3Salt (g) 5.0 0.7

ALLERGENS

1) Gluten-containing grains 7) Milk/lactose 8) NutsMay contain traces of: 17) Eggs 20) Soy 21) Milk/lactose 22) Nuts 25) Sesame

NTIP: Are you keeping an eye on your salt intake? Use 1/4 stock cube per person.

EQUIPMENTA soup pan with a lid, a hand-held blender, a baking sheet lined with baking paper and a large frying pan.Let’s start cooking the spring soup with dill and yoghurt.

PREPARATIONPre-heat the oven to 200 degrees and

prepare the stockN. Press or finely chop the garlic. Cut the courgette into cubes and the leek into thin rings. Coarsely chop the dill.

MAKE THE SOUPHeat 1/2 tbsp olive oil per person in a soup

pan at medium-low heat. Add the garlic, leek and courgette and fry for 6 – 8 minutes. Add the stock to the soup pan, turn down the heat and simmer, covered, for 5 – 6 minutes.

PREPARE THE BRUSCHETTAS In the meantime, slice half the baguette into cubes and the other half into 1 cm thick slices. Transfer the slices to a baking sheet lined with baking paper and spread with half the green pesto on them. Sprinkle with some olive oil and bake for 8 – 10 minutes in the oven.

FRY THE CROUTONS In the meantime, heat 1/2 tbsp olive oil per person in a large frying pan at medium to high heat and fry the baguette cubes for 6 – 7 minutes until brown. Add a little extra oil if the croutons turn brown too quickly. Season to taste with salt and pepper.

BLEND THE SOUP Blend the soup until smooth, using a hand-held blender. Add a little extra stock or water if the soup becomes too thick. Next, stir the remaining pesto into the soup.

SERVE Transfer the soup to bowls and garnish with the sour cream, the croutons and the dill. Serve with the pesto-bruschettas.

Diced bacon f

CornGarlic

ShallotBaby potatoes

Red sweet pepper f

Lime

ChivesFull-fat yoghurt f

Little gem f

This potato salad is done in no-time - perfect for a busy day! You can boil the potatoes a day in advance so that you can serve the salad in a jiffy. The lime adds freshness and the shallot a little kick, which fits the sweet flavours of the corn and sweet pepper like a glove.Easy Family

Eat within 5 days Gluten-free

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Baby potato salad with corn and bacon With red sweet pepper and sweet & sour shallots

Quick & EasyrTotal: 20-25 min.5

SERVES 1 - 6



#HelloFresh

WEEK 36 | 2019

1P 2P 3P 4P 5P 6PBaby potatoes (g) 200 400 600 800 1000 1200 Shallot (pcs) 1/2 1 1 1/2 2 2 1/2 3 Lime (pcs) 1/2 1 1 1/2 2 2 1/2 3 Red sweet peppers (pcs) f

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

Garlic clove (pc) 1/2 1 1 1/2 2 2 1/2 3 Corn (can) 75 150 225 300 375 450Diced bacon (g) f 60 120 180 240 300 360Little gem (head) f 1 2 3 4 5 6 Chives (g) f 21/2 5 71/2 10 121/2 15Full-fat yoghurt (g) 7) 19) 22) f

25 50 75 100 125 150

*Not includedSugar* (tsp) 3/4 1 1/2 2 1/4 3 3 3/4 4 1/2Olive oil* (tbsp) 1 2 3 4 5 6 Extra-virgin olive oil* (tbsp) 3/4 1 1/2 2 1/4 3 3 3/4 4 1/2

Salt & pepper* to taste


NUTRIENT VALUEPER

SERVING PER 100 GEnergy (kJ/kcal) 2678 / 640 432/ 103Total fat (g) 33 5 Of which: saturated (g) 11,8 1,9Carbohydrates (g) 61 10 Of which: sugars (g) 17,9 2,9Fibre (g) 10 2Protein (g) 18 3Salt (g) 2,2 0,4

ALLERGENS

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

EQUIPMENTA pan with a lid, 2x a small bowl, a deep saucepan and a frying pan. Let’s start cooking the baby potato salad with corn and bacon.

BOIL THE BABY POTATOESBring ample water to the boil in a pan

with a lid for the baby potatoes. Rinse the baby potatoes, halve and cut any bigger ones into quarters. Boil the baby potatoes, covered, for 12 – 15 minutes until done. Drain and set aside, uncovered, to steam dry.

MAKE THE PICKLESIn the meantime, cut the shallots into

thin half rings t and juice the lime. Mix 3/4 tbsp lime juice per person in a bowl with the sugar and a pinch of salt. Next, stir in the shallots.

CHOP THE INGREDIENTS Dice the red sweet pepper. Press or finely chop the garlic and allow the corn to drain. Cut the little gem into coarse pieces. Cut or slice the chives.

STIR-FRY THE VEGETABLES Heat the olive oil in a deep saucepan to high heat and stir-fry the red sweet pepper for 4 minutes with salt and pepper. Next, add the garlic and the corn and stir-fry for another minute. Remove the pan from the heat. In the meantime, heat a frying pan without oil to medium-high heat and fry the bacon cubes for 3 – 4 minutes until crispy.

PREPARE THE DRESSING Use a small bowl to whip up a dressing of full-fat yoghurt, extra-virgin olive oil and ample salt and pepper tt. Add the baby potatoes, little gem, half of the chives and bacon with reduction to the deep saucepan and stir well.

tTIP: Cut the rings extra thin or mince the shallot. Is the taste of raw shallot too overpowering for you? Give it more time to soak in the lime juice and serve it separately.

SERVE Transfer the baby potato salad to plates and drizzle with the yoghurt dressing. Garnish with the sweet & sour shallots and remaining chives.

ttTIP: The sauce will remain a little grainy because the fats and proteins don’t mix. Thiswill not affect the flavour.

Halloumi f

Lime fFresh mint f

Aubergine fChickpeas

GarlicTomato f

Full-fat yoghurt f

Whole-wheat couscous

Couscous is popular in many of North African countries, where it is usually served with vegetables, meat or fish and a spicy sauce. In Egypt, they tend to eat it for dessert, just like our rice pudding: with butter, cinnamon, raisins and cream. Today you'll make couscous with a Mediterranean twist by adding halloumi: a salty cheese from Cyprus that doesn’t melt when heated.

Several steps Vegetarian

Eat within 5 days

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Couscous with halloumi, chickpeas and aubergine with lime-garlic oil and yoghurt

FamilybTotal: 40 min.8

SERVES 1 - 6



#HelloFresh

WEEK 36 | 2019

1P 2P 3P 4P 5P 6PChickpeas (packet) 1/3 2/3 1 11/3 12/3 2 Aubergine (pcs) f 1/2 1 11/2 2 2½ 3Tomatoes (pcs) f 1 2 3 4 5 6Garlic (cloves) 1/2 1 11/2 2 21/2 3Fresh mint (g) f 5 10 15 20 25 30Lime (pcs) f 1/2 1 11/2 2 21/2 3Halloumi (g) 7) f 75 150 200 300 350 450Whole-wheat couscous (g) 1) 85 170 250 335 420 505

Full-fat yoghurt (g) 7) 19) 22) f

40 75 100 125 175 200

Not includedVegetable stock (ml) 175 350 525 700 875 1050Olive oil (tbsp) 11/4 21/2 33/4 5 6 1/4 71/2Extra-virgin olive oil (tbsp) 1 2 3 4 5 6

Salt & pepper to taste


NUTRIENT VALUEPER

SERVING PER 100 GEnergy (kJ/kcal) 4105 / 981 566 / 135 Total fat (g) 53 7 Of which: saturated (g) 17.0 2.3Carbohydrates (g) 82 11 Of which: sugars (g) 13.0 1.8Fibre (g) 13 2Protein (g) 37 5Salt (g) 3.9 0.5

ALLERGENS

1) Gluten-containing grains 7) Milk/lactoseMay contain traces of: 19) Peanuts 22) Nuts

LTIP: Are you keeping an eye on your calorie intake? Use 50 g whole-wheat couscous per person and 100 ml stock per person.

EQUIPMENTA paper towel, a baking sheet lined with baking paper, a grater, a salad bowl and a frying pan.Let’s start cooking the couscous with halloumi, chickpeas and aubergine.

ROAST THE AUBERGINEPre-heat the oven to 220 degrees. Prepare

the stock. Drain the chickpeas and tap them dry with a paper towel. Cut the aubergine into half slices. Transfer the chickpeas and aubergine to a baking tray lined with baking paper. Drizzle with 1 tbsp olive oil per person, salt and pepper and mix well. Roast the aubergine and chickpeas for 20 minutes in the oven or until the chickpeas are crunchy and golden-brown. Turn when halfway done.

PREPARE THE FLAVOURINGDice the tomatoes. Press or finely chop

the garlic. Strip the mint leaves off the sprigs and finely chop. Grate the peel off the lime and juice the lime. Cut the halloumi into 1 – 2 cm cubes.

tTIP: Don’t forget to rinse the lime before grating the peel.

SOAK THE COUSCOUS Mix the couscous with the stock in a salad bowl and allow to soak, covered, for 10 minutes. Then loosen, using a fork.

FRY THE HALLOUMI Heat 1/4 tbsp olive oil per person in a frying pan at medium to high heat and fry the lime zest and garlic for 30 minutes. Add the halloumi cubes and fry all around for 3 – 4 minutes all around until crisp. Remove from the pan. Fry the soaked couscous for 1 – 2 minutes in the same pan using the lime-garlic oil.

MIX THE COUSCOUS Mix the mint and diced tomato into the couscous and season to taste with extra-virgin olive oil, salt and pepper.

RFACT: Did you know that the whole-wheat couscous, chickpeas and over 200 g of vegetables in this dish contain almost half of the daily recommended intake of fibres? In addition, the halloumi and yoghurt make this dish rich in calcium and vitamin B2.

SERVE Transfer the couscous to plates and add the chickpeas and aubergine next to it. Sprinkle the couscous with lime juice and garnish with the halloumi. Serve the yoghurt separately so everyone can add it according to their own taste.

Ground curry spices

Coconut milk

Sweet potatoes

OnionsBasmati rice

Red chilli peppers f

Garlic

Full-fat yoghurt f

Spinach fFree-range eggs f

Fresh coriander f

Curry comes in all kinds of varieties and flavours. Today you'll make an aromatic variety with sweet potato, soft spinach, fresh yoghurt and creamy coconut milk. Coconut milk is made of the grated white flesh of the coconut and is often used in curries to balance their spicy flavours.Easy Vegetarian

Eat within 5 days Gluten-free

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SPINACH-SWEET POTATO CURRY WITH FRIED EGG AND YOGHURT With red chilli pepper and fresh coriander

Calorie-consciousLTotal: 25-30 min.6

SERVES 1 - 6



#HelloFresh

WEEK 36 | 2019

1P 2P 3P 4P 5P 6PBasmati rice (g) 40 80 120 160 200 240Onions (pcs) 1/2 1 1 2 2 3Garlic (cloves) 1 1 2 2 3 3Red chilli peppers (pcs) f

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

Sweet potatoes (g) 100 200 300 400 500 600Coconut milk (ml) 26) 75 150 200 250 350 400Ground curry spices (tsp) 9) 10) 2 4 6 8 10 12

Fresh coriander (g) f 21/2 5 71/2 10 121/2 15Free-range eggs (pcs) 3) f

1 2 3 4 5 6

Spinach (g) f 200 400 600 800 1000 1200Full-fat yoghurt (g) 7) 19) 22) f

25 50 75 100 125 150

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

Butter (tbsp) 1/2 1/2 1 1 11/2 11/2Salt & pepper to taste


NUTRIENT VALUEPER

SERVING PER 100 GEnergy (kJ/kcal) 2692 / 664 474 / 113Total fat (g) 33 6 Of which: saturated (g) 17.8 3.1Carbohydrates (g) 62 11 Of which: sugars (g) 10.8 1.9Fibre (g) 9 2Protein (g) 22 4Salt (g) 1.7 0.3

ALLERGENS

3) Eggs 7) Milk/lactose 9) Celery 10) MustardMay contain traces of: 19) Peanuts 22) Nuts 26) Sulphite

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LTIP: Are you keeping an eye on your calorie intake? Replace half the coconut milk with the same amount of stock.

EQUIPMENTA pan with a lid, a wok or deep saucepan with a lid and a frying pan.Let’s start cooking the spinach-sweet potato curry with fried egg and yoghurt.

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.

CHOP THE VEGGIESIn the meantime, mince the onion and

press or finely chop the garlic. Remove the seed pods from the red chilli pepper and finely chop the red chilli pepper. Peel the sweet potato and cut into cubes of 1 cm. Firmly stir the coconut milk.

FRY THE SWEET POTATO Heat the sunflower oil in a wok or deep saucepan with a lid to medium-low heat and gently fry the onion, garlic and red chilli pepper for 2 minutes s. Add the sweet potato and ground curry spices and fry for the final minute.

FINISH THE CURRY Next, add the coconut milk and 25 ml water per person and crumble ¼ stock cube per person over the pan. Bring to the boil and simmer, covered, for 10 minutes. In the meantime, finely chop the coriander.

FRY THE EGG When the sweet potato is almost done, heat the butter in a frying pan and fry one egg, sunny side up, per person. If you need multiple eggs, you can fry them in the same pan at the same time. Sprinkle the egg with salt and pepper. In the meantime, tear the spinach into bite-sized pieces over the pan with sweet potato and allow to reduce.

SERVE Transfer the rice to plates and scoop the curry and fried egg on top of the rice. Garnish with yoghurt and coriander.

sTIP: Not a fan of spicy food? Add the red chilli pepper to taste.

Sour cream f

GarlicCrumbly potatoes

Smoked fillet of trout f

Fennel f

This dish is based on brandade – a purée traditionally made with fish and potatoes. We opted for a variety with creamy mashed potatoes and smoked trout. The sweet flavour of this fish and the slightly sweet, aniseed-like flavour of the stewed fennel make for a surprisingly tasty combination.

Easy Calorie-conscious

Eat within 5 days

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CREAMY MASHED POTATOES WITH SMOKED TROUT with stewed fennel

Gluten-freegTotal: 35 min.7

SERVES 1 - 6



#HelloFresh

WEEK 36 | 2019

1P 2P 3P 4P 5P 6PCrumbly potatoes (g) 250 500 750 1000 1250 1500 Garlic (cloves) 1 2 3 4 5 6 Fennel (pcs) f 1 2 3 4 5 6 Smoked fillet of trout (g) 4) f

70 140 210 280 350 420

Sour cream (g) 7) f 50 100 150 200 250 300

Not includedOlive oil (tbsp) 3/4 11/2 21/4 3 33/4 41/2White balsamic vinegar (tbsp) 3/4 11/2 21/4 3 33/4 41/2

Sugar (tsp) 3/4 11/2 21/4 3 33/4 41/2Extra-virgin olive oil (tbsp) 1 2 3 4 5 6



NUTRIENT VALUEPER

SERVING PER 100 GEnergy (kJ/kcal) 2682 / 641 407 / 97Total fat (g) 29 4 Of which: saturated (g) 7.1 1.1Carbohydrates (g) 60 9 Of which: sugars (g) 14.1 2.1Fibre (g) 11 2Protein (g) 28 4Salt (g) 1.5 0.2

ALLERGENS

4) Fish 7) Milk/lactose

EQUIPMENTA large frying pan with a lid, a pan with a lid and a potato masher.Let’s start cooking the creamy mashed potatoes with smoked trout.

FRY THE FENNELPeel the potatoes and cut roughly

into pieces. Press or finely chop the garlic. Quarter the fennel and remove the hard core. Cut the fennel into 2 cm thick strips. Finely chop any fennel leaves. Heat 3/4 tbsp olive oil per person in a large frying pan with a lid at high heat and fry the fennel for 2 minutes until brown.

COOK THE FENNELBring 50 ml water per person to the boil.

In the meantime, add the garlic to the fennel and fry for another minute. Add the boiling water and 3/4 tbsp white balsamic vinegar per person into the fennel in the frying pan. Add 3/4 tsp sugar per person and season to taste with salt and pepper. Bring to the boil and allow to stew, covered, for 13 – 16 minutes at medium-low heat or until the fennel is soft. Toss every now and then.

BOIL THE POTATOES In the meantime, for the potatoes, bring ample water to the boil in a pan with a lid. Boil the potatoes, covered, for 12 – 15 minutes until done. Drain and set aside, uncovered, to steam dry.

PULL APART THE TROUT Pull the smoked trout into small pieces using two forks.

MASH THE POTATOES Finely mash the potatoes using a potato masher. Add the sour cream and 1 tbsp extra-virgin olive oil per person and season to taste with salt and pepper. Mix half the smoked trout into the mashed potatoes.

tTIP: Got some time on your hands, or want to vary? Transfer the purée to an oven dish and roast for about 10 minutes in the oven at 220 degrees or until the purée turns brown. This will make it nice and crunchy.

SERVE Transfer the purée to plates and serve with the stewed fennel. Transfer the remaining trout to the purée. Garnish with any fennel leaves.

RFACT: Did you know that fennel is rich in many different B vitamins? These are important for the body’s energy supply and so they help you to feel fit and energetic.

Red kidney beans

Tomato fRed sweet pepper f

Brown riceGreen sweet pepper f

Red chilli peppers f

Onion

Cheddar, grated f

Full-fat yoghurt fMexican spice mix

Seasoned ground beef f

Opinions vary on the origin of chilli con carne, but it has become an inherent part of both Mexican and the Texan ‘TexMex’ food culture. There are countless variations to this dish and we will be adding a HelloFresh version to the mix, nice and fresh with yoghurt!Easy

Eat within 5 days

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peppers stuffed with chilli con carne With basmati rice and yoghurt


SERVES 1 - 6



#HelloFresh

WEEK 36 | 2019

1P 2P 3P 4P 5P 6PGreen sweet peppers (pcs) f

1 2 3 4 5 6

Brown rice (g) 40 85 125 170 210 250 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

Tomatoes (pcs) f 1 2 3 4 5 6 Red sweet peppers (bag) f

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

Red kidney beans (bag) 1/2 1 1 1/2 2 2 1/2 3 Half & half mince with Italian seasoning (g) f

100 200 300 400 500 600

Mexican spice mix (tsp) 1 2 3 4 5 6

Full-fat yoghurt (tbsp) 7) 19) 22) f

25 50 75 100 125 150

Cheddar, grated (g) 7) f

121/2 25 371/2 50 621/2 75

Not includedButter (tbsp) 1 1 2 2 3 3 Black balsamic vinegar (tsp) 1 2 3 4 5 6



NUTRITIONAL VALUES

PER SERVING PER 100 G

Energy (kJ/kcal) 3123 / 747 453 / 108 Total fat (g) 34 5 Of which: saturated (g) 15,6 2,3Carbohydrates (g) 57 8 Of which: sugars (g) 15,6 2,3Fibre (g) 16 2Protein (g) 42 6Salt (g) 1,2 0,2

ALLERGENS

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

EQUIPMENTA pan with a lid, a baking sheet lined with baking paper and a wok or deep saute pan with a lid.Let’s start cooking the stuffed sweet peppers with chilli con carne.

FRY THE GREEN SWEET PEPPERPre-heat the oven to 200 degrees. Bring

plenty of water to the boil in a pan with a lid to cook the rice in. Cut the green sweet pepper in half lengthwise and remove the seed pods. As soon as the oven has reached its temperature, place the green sweet pepper on a baking sheet lined with baking paper with the open side facing down, and roast for 15 – 20 minutes or until light brown.

BOIL THE RICEIn the meantime, boil the brown

rice in the pan with a lid, covered, for 12 – 15 minutes. Drain and set aside, uncovered, to steam dry.

CHOP THE VEGGIES In the meantime, mince the onion. Remove the seed pods from the red chilli pepper and finely chop the red chilli pepper. Dice the red sweet pepper and the tomatoes.

FRY Heat the butter in a wok or deep saute pan with a lid and gently fry the onions for 2 minutes at medium-low heat. Add the Italian seasoned minced beef, red sweet pepper and Mexican spice mix and season to taste with salt and pepper. Fry the minced beef at medium-high heat for 1 – 2 minutes until loose, it doesn’t need to be fully cooked yet.

SIMMER Add the tomato, red sweet pepper, kidney beans (no need to drain) and black balsamic vinegar to the wok or deep saucepan, cover the pan and allow to stew for 10 – 12 minutes at medium-low heat. Take the lid off the pan for the final 5 – 6 minutes. Turn regularly and season with salt and pepper.

SERVE Transfer the rice to plates and place the green sweet pepper on the side t. Stuff the green peppers with chilli. Garnish with yoghurt and grated cheddar.

RFACT: Did you know that this dish contains over 200% of the daily recommended amount of vitamin C and more than half of the daily recommended amount of fibre? Good for your immune system and your digestion!

Mushrooms are the king of this pesto dish. They are bursting with vitamin B which makes them perfect for boosting your immune system. The best moment to season fried mushrooms with salt is after frying them. This prevents them from losing too much moisture while frying. This changes the flavour as well as the texture.

Very simple Vegetarian

Eat within 5 days

- v

%

Quick & Easy Total: 20 min.4

Grated pecorino f

Fresh curly parsley f

Lamb’s lettuce f

ShallotsFarfalle

Wild mushroom pesto f

Chestnut mushrooms f

Farfalle with wild mushroom pesto With chestnut mushrooms, lamb's ear lettuce and pecorino


#HelloFresh

WEEK 36 | 2019

3 SEASON • Coarsely tear the lamb's ear lettuce.• Coarsely chop the curly parsley.• Stir the farfalle into the chestnut mushrooms in the wok

or deep saucepan and season with salt and pepper.

RFACT: Farfalle has the shape of a bow tie, but the Italian translation for this pasta is literally ‘butterflies’.

4 SERVE• Transfer the lamb's ear lettuce to plates.• Top with the pasta.• Garnish with the grated pecorino and curly parsley.

1 PREPARATION• Bring plenty of water per person to the boil in a pan with a

lid to cook the farfalle in.• Boil the farfalle, covered, for 11 – 13 minutes. Drain and

set aside, uncovered, to steam dry.• Mince the shallots. • Clean the chestnut mushrooms with a sheet of paper

towel and cut them into quarters.

2 FRY• Heat the olive oil in a wok or deep saucepan at

medium-high heat and fry the shallots for 1 – 2 minutes. • Add the chestnut mushrooms and fry for 5 – 7 minutes. • Add the wild mushroom pesto and heat for 1 minute.

SERVES 1 - 6

INGREDIENTS1P 2P 3P 4P 5P 6P

Farfalle (g) 1) 17) 20) 90 180 270 360 450 540Shallots (pcs) 1/2 1 11/2 2 21/2 3Chestnut mushrooms (g) f 125 250 375 500 625 750Wild mushroom pesto (g) 7) 8) f 40 80 120 160 200 240Lamb’s lettuce (g) 23) f 20 40 60 80 100 120Fresh curly parsley (g) 23) f 21/2 5 71/2 10 121/2 15Grated pecorino (g) 7) f 15 25 50 65 75 100

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


NUTRIENT VALUES PER SERVING PER 100 G

Energy (kJ/kcal) 3287 / 786 968 / 232Fats (g) 45 13 Of which: saturated (g) 9,2 2,7Carbohydrates (g) 70 21 Of which: sugars (g) 5,6 1,7Fibre (g) 6 2Protein (g) 22 7Salt (g) 0,9 0,3

ALLERGENS

1) Glutens 7) Milk/lactose 8) NutsCan contain traces of: 17) Eggs 20) Soy 23) Celery

RFACT: Did you know that all mushrooms are a fungi? They contain a similar amount of nutrients as vegetables. They are rich in vitamin B2, folic acid, potassium and fibres which makes them good for your energy level, blood pressure, digestion and sense of satiety.

EQUIPMENT: A pan with a lid and a wok or deep saucepan. Let’s start cooking the farfalle with wild mushroom pesto.

A GOOD START

Very September you cook fast: you put in 15 minutes a meal packed with vegetables on the table. We make it easy: 200 grams of vegetables per person in this court we have already cut for you. The chicken is marinated and cut - if you cook the fly a good meal! Now that's a nice start of the new school year.

Very simple Lactose-free

Eat within 5 days Calorie-conscious

- d

% L

Quick & Easy Total: 15 min.3

Salted peanutsJavanese wok paste

Asian vegetable mix f

Fresh udon noodles

Fresh coriander f

Japanese marinated chicken fillet strips f

SUPER-FAST WOK WITH NOODLES AND JAPANESE-STYLE CHICKEN with vegetables, coriander and peanuts

MINUTES

A GOOD START


#HelloFresh

WEEK 36 | 2019

3 ADD WOK PASTE • Add the Javanese wok paste and 1/2 tbsp soy sauce per

person to the wok and fry for 3 minutes.• Stir the noodles into the vegetables right before serving.

4 SERVE • Transfer the noodles to deep bowls.• Garnish with the coriander and salted peanuts.

1 BOIL THE NOODLES• Bring ample water to the boil with a pinch of salt in a pan

with a lid for boiling the noodles.• Boil the noodles in the water with the lid on for

3 – 4 minutes.• Drain and set aside, uncovered, to steam dry.

2 WOK• In the meantime, heat 1/2 tbsp sunflower oil per person in a

wok at medium-high heat.• Stir-fry the chicken strips and vegetable mix for

3 – 4 minutes.• Finely chop the fresh coriander.

SERVES 1 - 6

INGREDIENTS1P 2P 3P 4P 5P 6P

Fresh udon noodles (carton) 1) 1 2 3 4 5 6Asian vegetable mix (g ) 23) f 200 400 600 800 1000 1200Japanese marinated chicken fillet strips (g) f

100 200 300 400 500 600

Fresh coriander (g) f 21/2 5 71/2 10 121/2 15Javanese wok paste (bag) 1) 6) 11) 1/2 1 11/2 2 21/2 3Salted peanuts (g) 5) 22) 25) 10 20 30 40 50 60

Not includedSunflower oil (tbsp) 1/2 1 11/2 2 21/2 3Indonesian soy sauce(tbsp) 1/2 1 11/2 2 21/2 3Salt & pepper to taste


NUTRIENT VALUE PER SERVING PER 100 G

Energy (kJ/kcal) 2661 / 636 490 / 117Fats (g) 20 4 Of which: saturated (g) 3.3 0.6Carbohydrates (g) 78 14 Of which: sugars (g) 12.3 2.3Fibre (g) 8 2Protein (g) 33 6Salt (g) 4.9 0.9

ALLERGENS

1) Gluten-containing grains 5) Peanuts 6) Soy 11) SesameMay contain traces of: 22) Nuts 23) Celery 25) Sesame

EQUIPMENT: A wok and a pan with a lid. Let’s start cooking the super-quick wok with noodles and Japanese-style chicken.

45 min. Gluten-free

Eat within 3 days

g9

%

+ Several steps

This dish is an ode to beautiful flavour combinations such as pork, chicory and apple, and pistachio and thyme. Caramelising the chicory gives it a very different flavour than you're used to. Pork tenderloin is the most tender piece of pork. As opposed to other pieces of pork, this cut can also be eaten pink.

PORK TENDERLOIN WITH A PISTACHIO THYME CRUST WITH CARAMELISED CHICORY AND CREAMY CELERIAC-APPLE PUREE

Apple

Floury potatoes

Celeriac

PistachiosFresh thyme f

Pork tenderloin f

Garlic clove

Mascarpone f

Chicory f

SERVES 1 - 6



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WEEK 36 | 2019

CARAMELISE THE CHICORY In the meantime, cut the chicory in half lengthwise. Heat the butter with sugar in a frying pan with a lid at medium-high heat and place the chicory in the pan with the cutting edge facing down. Season to taste with salt. Leave it for 10 minutes, then turn and cook, covered, for 5 – 7 minutes. If you find the brown part of the chicory too tough, feel free to cut it off.

MAKE THE PUREE Puree the potatoes, celeriac, apple and mascarpone with a potato masher to create a fine puree. Season to taste with salt and pepper.

tTIP: You can also grind the garlic, pistachios and thyme in a blender.

SERVE Cut the pork tenderloin into slices. Transfer the puree and pork tenderloin to plates. Serve with the caramelised chicory. Garnish with the remaining thyme and pistachios that have come off of the pork tenderloin.

ttTIP: It is very important to cut the celeriac into smaller pieces than the potatoes. Celeriac needs more time to cook than the potatoes, so this will ensure they are done at the same time.

PREPARE THE PORK TENDERLOINPre-heat the oven to 180 degrees. Strip

the leaves from the thyme sprigs. Finely chop the pistachios and garlic and mix with half the thyme, salt and pepper on a platet. Roll the pork tenderloin through the pistachio mixture and press to form a crust. Transfer to a baking tray lined with baking paper and bake in the oven for 20 – 25 minutes. Allow to rest for a couple of minutes.

PREPARE THE PUREEIn the meantime, bring ample water to

the boil in a pan with a lid for the potatoes and celeriac. Peel the celeriac, weigh 150 g per person and cut into 1 cm cubes t. Peel the potatoes and cut into coarse pieces. Peel the apple, remove the core and cut into coarse pieces.

BOIL Add the potatoes, celeriac and a generous pinch of salt to the pan with boiling water and boil for 17 – 20 minutes until done. Add the apple for the final 2 – 3 minutes. Drain and set aside, uncovered, to steam dry.

1P 2P 3P 4P 5P 6PFresh thyme (g) f 21/2 5 71/2 10 121/2 15Pistachios (g) 8) 19) 25)

25 50 75 100 125 150

Garlic (cloves) 1 2 3 4 5 6Pork tenderloin (pcs) f

1 2 3 4 5 6

Celeriac (g) 9) 150 300 450 600 750 900Crumbly potatoes (g) 150 300 450 600 750 900Apple (pcs) 1/3 2/3 1 11/3 12/3 2Chicory (pcs) f 1 2 3 4 5 6Mascarpone (g) 7) f 15 30 45 60 75 90

Not includedButter (tbsp) 11/2 3 41/2 6 71/2 9 Sugar (tsp) 2 4 6 8 10 12Salt & pepper to taste


NUTRIENT VALUESPER

SERVING PER 100 G

Energy (kJ/kcal) 3433 / 821 515 / 123Fats (g) 41 6 Of which: saturated (g) 19,6 2,9Carbohydrates (g) 67 10 Of which: sugars (g) 23,2 3,5Fibre (g) 15 2Protein (g) 39 6Salt (g) 0,2 0,0

ALLERGENS

7) Milk/lactose 8) Nuts 9) CeleryCan contain traces of: 19) Peanuts 25) Sesame

BASIC NECESSITIESA baking sheet lined with baking paper, a pan with a lid, a frying pan with a lid and a potato masher. Let’s start cooking the pork tenderloin with a pistachio-thyme crust.

50 min. Gluten-free

Eat within 5 days

g0

%

* Easy

Teleport straight to the Spanish costa with this colourful risotto dish – it looks a lot like paella because of the rice, tomato sauce and large shrimp. You will be roasting the yellow sweet pepper in the oven – this will make it extra sweet and the skin will come off effortlessly once done.

TOMATO RISOTTO WITH LARGE SHRIMP WITH SOFT YELLOW SWEET PEPPER AND LIME

Pre-cut string beans f

Ground corianderSmoked paprika

Red onionsGarlic

Yellow sweet pepper f

Green chili pepper f

Lime fFresh curly parsley f

Tomato cubes with onion

Risotto rice

Large shrimp f

Diced bacon f

SERVES 1 - 6



#HelloFresh

WEEK 36 | 2019

PEEL THE SWEET PEPPERS Remove the sweet peppers from the oven and place in a bowl right away. Cover the bowl with cling film as quickly as possible and allow to rest (this will make the sweet peppers easier to peel). Coarsely chop the fresh parsley. Cut the lime into wedges. Remove the sweet peppers from the bowl and peel off the skin. Be careful, the steam from the peppers can be very hot! Cut the sweet peppers into strips and season with salt, pepper and extra-virgin olive oil.

FRY THE LARGE SHRIMP Heat the remaining olive oil in a frying pan right before serving, and fry the green chili pepper ttt, the remaining garlic and large shrimp for 2 – 3 minutes. Season to taste with salt and pepper.

ttTIP: Prefer your beans crunchy? Add the pre-cut string beans 5 minutes later.

SERVEPlace the large pan with risotto rice on the

table and transfer the risotto to soup plates. Scoop the sweet pepper strips and fried large shrimp on top (don’t forget to peel the shrimp before you eat them!). Garnish with the curly parsley and serve with the lime wedges.

tttTIP: Green chili pepper is very spicy. Serving this dish to people who don't like spicy food? Serve the chilli pepper separately so everyone can add it to their own taste.

ROAST THE YELLOW SWEET PEPPER

Pre-heat the oven to 220 degrees. Press or finely chop the garlic. Mince the red onion. Finely cut the green chili peppers. Prepare the stock t. Transfer the yellow sweet peppers to a baking sheet lined with baking paper, drizzle with 1/4 tbsp olive oil per person and roast for 20 – 30 minutes in the oven.

FRY THE HERBSIn the meantime, heat a large saucepan

with a lid, without any oil, at medium-low heat and add 1 tsp smoked paprika per person and 1 tsp ground coriander. Fry for 2 minutes until the aroma begins to spread. Next, add 1 tbsp olive oil per person, the red onion and half the garlic and fry for another 2 minutes.

MAKE THE RISOTTO Add the pre-cut string beans and bacon cubes to the saucepan and fry for 4 minutes tt. Add the risotto rice and stir-fry for 2 minutes until all the rice is covered with a layer of oil. Add the tomato cubes and half the stock and allow to simmer, covered, for 20 minutes or until the risotto is done. Add some of the remaining stock every now and then and stir well to make sure the risotto doesn’t stick to the pan.

1P 2P 3P 4P 5P 6PGarlic (cloves) 1 2 3 4 5 6Red onions (pcs) 1/2 1 11/2 2 21/2 3Green chili pepper (pcs) f

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

Yellow sweet peppers (pcs) f

1 2 3 4 5 6

Smoked paprika (tsp) 1 2 3 4 5 6Ground coriander (tsp) 1 2 3 4 5 6Pre-cut string beans (g) 23) f

50 100 150 200 250 300

Diced bacon (g) f 25 50 75 100 125 150Risotto rice (g) 75 150 225 300 375 450Tomato cubes with onion (can)

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

Fresh curly parsley (g) f 5 10 15 20 25 30Lime (pcs) f 1/2 1 11/2 2 21/2 3Large shrimp (g) 2) f 130 260 390 520 650 780

Not includedVegetable stock (ml) 250 500 750 1000 1250 1500Olive oil (tbsp) 11/2 3 41/2 6 71/2 9Salt & pepper to taste


NUTRIENT VALUEPER

SERVING PER 100 G

Energy (kJ/kcal) 3276 / 783 331 / 79 Fats (g) 30 3 Of which: saturated (g) 7.2 0.7Carbohydrates (g) 88 9 Of which: sugars (g) 20.6 2.1Fibre (g) 13 1Protein (g) 35 4Salt (g) 5.0 0.5

ALLERGENS

2) ShellfishMay contain traces of: 23) Celery

tTIP: You can make a refreshing variety by replacing part of the stock with white wine.

EQUIPMENT Cling film, a frying pan, a bowl, a large saucepan with a lid and a baking sheet lined with baking paper.Let’s start cooking the tomato risotto with large shrimp.

Fresh rosemary & thyme f

Red cherry tomatoes f

Garlic

Aubergine fSweet red pepper f

Red onions

Courgette f

Shaved almonds

Basmati rice

Chicken thighs with bone f

Today you’ll make a variation on a French classic: ratatouille. You'll use less sauce to bring out the flavour of the grilled vegetables. You'll be serving it with chicken thigh: this piece of the chicken is extra tender. It contains more fat than chicken fillet which gives it a more rounded flavour and makes it nice and juicy.

Easy

Eat within 5 days

*

%

CHICKEN THIGH WITH GRILLED VEGETABLES With rice and roasted almonds


SERVES 1 - 6



#HelloFresh

WEEK 36 | 2019

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

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

Aubergine (pcs) f 1/4 1/2 3/4 1 11/4 11/2Courgettes (pcs) f 1/4 1/2 3/4 1 11/4 11/2Red onions (pcs) 1/2 1 11/2 2 21/2 3Garlic (cloves) 1 2 3 4 5 6Red cherry tomatoes (g) f

125 250 375 500 625 750

Fresh rosemary & thyme (g) f

5 10 15 20 25 30

Chicken thighs with bone (pcs) f

1 2 3 4 5 6

Basmati rice (g) 85 170 250 335 420 500Shaved almonds (g) 8) 19) 25) 10 20 30 40 50 60

Not includedOlive oil (tbsp) 1 2 3 4 5 6Black balsamic vinegar (tbsp) 1 2 3 4 5 6

Butter (tbsp) 1/2 1 11/2 2 21/2 3Salt & pepper to taste


NUTRIENT VALUEPER

SERVING PER 100 GEnergy (kJ/kcal) 3979 / 951 639 /153Total fat (g) 49 8 Of which: saturated (g) 14,8 2,4Carbohydrates (g) 87 14 Of which: sugars (g) 17,5 2,8Fibre (g) 7 1Protein (g) 34 5Salt (g) 0,3 0,0

ALLERGENS

8) NutsMay contain traces of: 19) Peanuts 25) Sesame

EQUIPMENTA small bowl, an oven dish, a pan with a lid, baking paper, a frying pan and a frying pan with a lid.Let’s start cooking the chicken thigh with ratatouille from the oven.

PREPARATIONPre-heat the oven to 200 degrees. Cut

the Turkish red pepper in half lengthwise and then into strips. Cut the aubergine and courgette into quarters lengthwise and then into slices. Mince the red onion and press or finely chop the garlic. Halve the red cherry tomatoes. Strip the rosemary needles and thyme leaves off the sprigs and finely chop.

ROAST THE VEGETABLESWhisk together a dressing of the olive oil

with black balsamic vinegar, garlic, rosemary and thyme in a small bowl and season with salt and pepper. Mix the vegetables in a large oven dish lined with baking paper and mix with 3/4 of the dressing. Roast in the oven for 25 – 30 minutes.

COOK THE CHICKEN In the meantime, bring ample water to the boil in a pan with a lid for the rice. Heat the butter in a frying pan with a lid at medium to high heat. Rub the remainder of the dressing onto the chicken thigh and fry the chicken thigh for 6 – 8 minutes until brown all around. Reduce the heat, add 1 tbsp water per person and cover the pan. Allow the chicken to cook for another 10 – 12 minutes. Turn the chicken every now and then.

BOIL THE RICE In the meantime, boil the rice, covered, for 12 – 15 minutes until done. Drain if necessary and allow to steam dry, uncovered.

ROAST THE ALMONDS In the meantime, heat a frying pan without oil to high heat and roast the shaved almonds until golden-brown. Remove from the pan and set aside.

SERVE Transfer the rice to plates, serve the roasted vegetables and chicken thigh on the side. Garnish with the roasted almonds.

TIP: You may receive more vegetables than you need for this dish. You can prepare everything in the oven and use the rest for a salad the next day.

‘kapsalon’ with chicken gyros pdf/36.all.en.nl.pdf · always ordered the dish at a shawarma...

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