Chef Ray: Spicy sausage meatballs with three vege spaghetti sauce - Coach Ray

Coach Ray

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Chef Ray

Chef Ray: Spicy sausage meatballs with three vege spaghetti sauce

Pasta provides carbohydrates to fuel your workouts.

Serves 4
500g wholemeal spaghetti
oil spray
4 spicy low-fat sausages
200g button mushrooms, chopped in small pieces
400g can of Italian-style tomatoes
2 carrots, grated
350g loose-leaf frozen spinach
3 tablespoons shaved parmesan cheese

1. Cook spaghetti following packet directions.

2. Meanwhile, squeeze sausage meat out of sausage skin and roll into rough meatballs.

3. Spray a large pan with oil. Heat over a medium heat. Add meatballs and cook, turning, for 5 minutes until browned. Add mushrooms and cook for 5 more minutes.

4. Add tomatoes and carrots and bring to a simmer. Cook for 5 minutes then add spinach and stir to combine. Bring back to a simmer.

5. Serve spaghetti with meatballs and sauce, garnish with parmesan and season taste with black pepper.

From: Bezzant, N. (July 2013) 5pm Panic New Zealand Healthy Food Guide


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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