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Chicken with a Sesame Crust and Roasted Vegetables

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Chicken with a Sesame Crust and Roasted Vegetables Chicken with a sesame crust and E You‘ll be giving the chicken an roasted vegetables extra crunchy crust with panko: Japanese breadcrumbs with a with garlic-ginger rice coarse texture. Family Total time: 30 min. (based on 2 servings) Fresh ginger Garlic Courgette Bell pepper Basmati rice Egg Sesame seeds Panko breadcrumbs Chicken tenderloin Soy sauce Pantry items Honey, sambal, flour, olive oil, butter, vegetable stock, salt and pepper A good start 1 2 3 Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Small bowl, frying pan, pan with lid attachment, deep plates x3, parchment-lined baking sheet Ingredients for 1 - 6 servings 1p 2p 3p 4p 5p 6p Fresh ginger* (cm) 2 4 6 8 10 12 Prepare the vegetables Cook the rice Bread the chicken Garlic clove (pcs) 1 2 3 4 5 6 Preheat the oven to 200 degrees. Peel the ginger Heat 1/2 tbsp butter per person in a pan with a lid Take 3 deep plates. In the first one, mix the flour Courgette* (pcs) 1/3 2/3 1 11/3 12/3 2 and finely grate. Press or mince the garlic. Cut the on medium–high heat. Add the garlic and ginger with a pinch of salt. Using a fork, whisk 1/2 egg per Bell pepper* (pcs) ½ 1 1½ 2 2½ 3 courgette into 1 cm thick slices. Remove the seeds and fry for 1 – 2 minutes. Add the basmati rice and person in the second plate. Mix the sesame seeds Basmati rice (g) 85 170 250 335 420 505 from the bell pepper and cut the pepper into strips. 180 ml water per person. Crumble 1/4 stock cube per with the panko, salt and pepper in the third plate. Egg* (pcs) 3) ½ 1 1½ 2 2½ 3 Transfer the vegetables to a baking sheet lined person over the pan and bring to a boil. Reduce the Dip the chicken through the flour first: make sure Sesame seed (g) 11) 10 20 30 40 50 60 with baking paper and mix with 1/2 tbsp olive oil per heat and cook the for 10 minutes, covered with it is completely covered. Then dip the 19) 22) rice chicken Panko breadcrumb person, salt and pepper. Roast in the oven for the lid. Then take the pan from the heat and leave through the whisked egg and end with the 10 20 30 40 50 60 (g) 1) 18 – 20 minutes. for 10 minutes, covered with the lid. sesame–panko mixture. Transfer the breaded Chicken fillet chicken to a plate. 120 240 360 480 600 720 tenderloin* (g) Soy sauce (ml) 1) 6) 10 20 30 40 50 60 Not included Honey (tbsp) 1 2 3 4 5 6 Sambal (tsp) 1 2 3 4 5 6 Flour (tbsp) 1 2 3 4 5 6 Olive oil (tbsp) 1 2 3 4 5 6 Butter (tbsp) ½ 1 1½ 2 2½ 3 4 5 6 Vegetable stock ¼ ½ ¾ 1 1¼ 1½ cube (pcs) Salt & pepper to taste * keep in the refrigerator Nutritional values Per serving Per 100g Energy (kJ/kcal) 3648 /872 655 /157 Total fat (g) 30 5 Fry the chicken Make the honey–soy sauce Serve Of which: saturated (g) 8.5 1.5 Carbohydrates (g) 98 18 Heat 1/2 tbsp olive oil per person in a frying pan on In a small bowl, mix the soy sauce, honey and Transfer the vegetables and rice to plates. Put the Of which: sugars (g) 15.0 2.7 medium–high heat. Add the chicken and fry for sambal. Take the baking sheet with vegetables from chicken on top of the rice. Fibre (g) 6 1 2 minutes per side, or until the chicken is golden the oven and pour the honey–soy mixture over the Protein (g) 49 9 brown. Then take the chicken from the pan, transfer vegetables. Mix well and put the baking sheet back Fact: Did you know that people tend to consume Salt (g) 4.4 0.8 to a baking sheet lined with baking paper and heat into the oven, until the vegetables are cooked. less than 150 g vegetables a day on average? in the oven for 6 – 8 minutes, or until the chicken That is nowhere near the RDI. But with over Allergens: is cooked. 250 g vegetables per serving, this dish has got 1) Grains containing gluten 3) Eggs 6) Soy 11) Sesame seed you covered. May contain traces of: 19) Peanuts 22) Nuts Enjoy! *Decide which meal you will be cooking first by checking the expiration date of the fresh ingredients in your box. WEEK 17 | 2021 E Did you know that flammkuchen Flammkuchen with brie and apple originated from a flat piece of dough that was used by bakers to test with a green bean salad whether the wood oven had reached the right temperature? Vegetarian Balanced Total time: 35 min. (based on 2 servings) Onion Green beans Apple French brie Flammkuchen dough Crème fraîche Lamb’s lettuce Pantry items Butter, extra-virgin olive oil, white balsamic vinegar, salt and pepper A good start 1 2 3 Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Frying pan, pan with a lid, salad bowl, parchment-lined baking sheet Ingredients for 1 - 6 servings 1p 2p 3p 4p 5p 6p Onion (pcs) 1 2 3 4 5 6 prepare Fry the onion and apple Cut the brie Green beans* (g) 100 200 300 400 500 600 Preheat the oven to 220 degrees. Boil ample water Heat the butter in a frying pan on medium–high Cook the green beans for 8 – 10 minutes in the pan Apple (pcs) ⅓ ⅔ 1 1⅓ 1⅔ 2 in a pan with a lid for the green beans. Cut the heat. Fry the onion and apple with a large pinch of with boiling water. Then drain, rinse with cold water French brie* (g) 7) 50 100 150 200 250 300 onion into thin half rings. Trim the ends off the salt for 10 – 12 minutes, or until the apple is brown and set aside. In the meantime, cut the brie into Flammkuchen 1 2 3 4 5 6 dough* (pcs) 1) green beans and cut them into 3 equally sized and soft. thin slices. Crème fraîche* (g) 7) 25 50 75 100 125 150 pieces. Cut the apple into quarters, remove the core Lamb’s lettuce* (g) 20 40 60 80 100 120 and cut the apple into thin slices. Tip: Apple contains pectin, a fermentable fibre Not included that keeps the gut flora healthy – good for your Butter (tbsp) ½ ½ 1 1 1½ 1½ Tip: Green beans pack some important minerals, cholesterol level and your immune system.f Extra-virgin olive oil such as potassium for healthy blood pressure and ½ 1 1½ 2 2½ 3 (tbsp) both iron and folic acid for an energised feeling. White balsamic ½ 1 1½ 2 2½ 3 vinegar (tbsp) Salt & pepper to taste * keep in the refrigerator Nutritional values Per serving Per 100g 4 5 6 Energy (kJ/kcal) 2808 /671 630 /150 Total fat (g) 35 8 Of which: saturated (g) 18.0 4.0 Carbohydrates (g) 64 14 Of which: sugars (g) 13.3 3.0 Fibre (g) 7 2 Protein (g) 19 4 Salt (g) 1.6 0.4 Allergens: Top the flammkuchen Make the salad Serve 1) Grains containing gluten 7) Milk/lactose Transfer the flammkuchen to a baking sheet lined Meanwhile, take a salad bowl and mix a dressing Cut the flammkuchen into pieces and serve with with baking paper. Spread the crème fraîche onto of per person: 1/2 tbsp extra virgin olive oil and the salad. the flammkuchen. Top with the onion, apple and 1/2 tbsp white balsamic vinegar. Season with salt and brie slices (Tip). Season with salt and pepper and pepper. Mix the green beans and lamb’s lettuce Enjoy! heat in the oven for 8 – 10 minutes. with the dressing. Tip: Got a bit of a sweet tooth? Drizzle some honey over the flammkuchen to taste. *Decide which meal you will be cooking first by checking the expiration date of the fresh ingredients in your box. Contact We would like to hear what you think. Feel free to contact us via our website or via our social media channels. WEEK 17 | 2021 Bulgur salad with chicken breast and E The star of this dish is the red roasted beetroot beet - this red bulb packs lots of with a refreshing cucumber salad, white cheese and almonds fibres and potassium. Balanced Foodbowl Total time: 45 min. (based on 2 servings) Beetroot Garlic Bulgur Red onion Chicken breast Dried oregano Fresh curly Cucumber parsley & mint Organic lemon Goat’s cheese Roasted salted almonds Pantry items Olive oil, vegetable stock cube, extra-virgin olive oil, honey, salt and pepper A good start 1 2 3 Wash your hands for 20 seconds and do not forget to wash and weigh the fresh vegetables and fruit before you start cooking. Equipment Small bowl, grater, bowl, pan with a lid, salad bowl, parchment-lined baking sheet, baking dish, sieve Ingredients for 1 - 6 servings 1p 2p 3p 4p 5p 6p Roast the beetroot Cook the bulgur Fry the chicken fillet Beetroot* (pcs) 1 2 3 4 5 6 Garlic clove (pcs) 1 2 3 4 5 6 Preheat the oven to 200 degrees. Peel the beetroot Boil ample water in a pan with a lid for the bulgur.
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