Three Course Meal for Two: Vegetable Soup, Baked Chicken Casserole with Rice, Steamed Cinnamon Apple

Flavoured Breadcrumbs

• 50 g bread roll, torn in pieces
  或 50 g white bread, torn in pieces
• 1 garlic clove
• 5 sprigs fresh coriander, leaves only
  或 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)
  或 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 (可省略)
• 1 apple, cut in eighths
  或 1 pear, cut in eighths
• 1 Tbsp sugar
  或 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