Three-course meal for two: Vegetable soup, Chicken casserole with rice, Steamed apple
TM6 TM5

Three-course meal for two: Vegetable soup, Chicken casserole with rice, Steamed apple

4.2 (6 評分 )

食材

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 in pieces (2-3 cm)
  • 250 g courgettes, cut in pieces (2-3 cm)
  • 100 g leek, white part only, cut in slices
  • 500 g chicken breast fillets, skinless, cut in strips (10 cm x 1 cm)
    或 500 g turkey breast fillets, skinless, cut in strips (10 cm x 1 cm)
  • 2 tsp salt
  • 1 pinch ground black pepper
  • 2 sprigs fresh thyme (非必選)
  • 1 apple, cut in eighths
    或 1 pear, cut in eighths
  • 1 tbsp sugar
    或 1 tbsp honey
  • ½ tsp ground cinnamon
  • 1 lemon zest
  • 150 g onions, cut in halves
  • 2 garlic cloves
  • 30 g 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

營養價值
每 1 portion
卡路里
4222 kJ / 1010 kcal
蛋白質
78 g
碳水化合物
109 g
脂肪
28 g
纖維
11.6 g

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