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Three Course Meal for Two: Vegetable Soup, Baked Chicken Casserole with Rice, Steamed Cinnamon Apple
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Ingredients
Flavoured Breadcrumbs
-
50
g bread roll torn in pieces
or 50 g white bread torn in pieces - 1 garlic clove
-
5
sprigs fresh coriander leaves only
or 5 sprigs fresh parsley leaves only
Three Course Meal
- 250 g carrots cut in pieces (2-3 cm)
- 250 g courgettes cut in pieces (2-3 cm)
- 100 g leeks white part only, sliced
-
500
g chicken breasts, skinless cut in strips (10 cm x 1 cm)
or 500 g turkey breasts, skinless cut in strips (10 cm x 1 cm) - 2 tsp fine sea salt
- 1 pinch ground black pepper
- 2 sprigs fresh thyme leaves only (optional)
-
1
apple cut in eighths
or 1 pear cut in eighths -
1
Tbsp sugar
or 1 Tbsp honey - ½ tsp ground cinnamon
- 1 lemon finely grated zest only
- 2 garlic cloves
- 150 g onions quartered
- 30 g olive oil
- 1 dried bay leaf
- 650 g water
- 120 g long grain rice
Béchamel Sauce
- 250 g milk
- 20 g plain flour
- 10 g unsalted butter
- ½ tsp fine sea salt
- 1 pinch ground black pepper
- 1 pinch ground nutmeg
- Nutrition
- per 1 portions
- Calories
- 1010 kcal / 4222 kJ
- Protein
- 78 g
- Fat
- 28 g
- Carbohydrates
- 109 g
- Fibre
- 11.6 g