Three course meal for two in 30 minutes

Flavoured breadcrumbs

• 50 g bread roll
  或 50 g white bread
• 1 garlic clove
• 5 sprigs fresh coriander
  或 5 sprigs fresh parsley

Three course meal

• 250 g carrots, cut into pieces (2-3 cm)
• 250 g courgettes, cut into pieces (2-3 cm)
• 100 g leek, only the white part, cut into slices
• 500 g chicken breast fillets, skinless, cut into strips (10 cm x 1 cm)
  或 500 g turkey breast fillets, skinless, cut into strips (10 cm x 1 cm)
• 2 tsp salt
• 1 pinch ground black pepper
• 2 sprigs fresh thyme (可省略)
• 1 apple, cut into eighths
  或 1 pear, cut into eighths
• 1 tbsp sugar
  或 1 tbsp honey
• ½ tsp ground cinnamon
• 1 lemon zest
• 150 g onions, cut into halves
• 2 garlic cloves
• 30 g extra virgin olive oil
• 1 dried bay leaf
• 650 g water
• 120 g long-grain rice

Béchamel sauce

• 250 g milk
• 20 g flour
• 10 g butter
• ½ tsp salt
• 1 pinch ground black pepper
• 1 pinch ground nutmeg