Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
Chef Ray

Chef Ray: Macaroni Cheese with Green Veges

From: Unknown Author (May 2015) 10 Favourite Pasta Recipes in Healthy Food Guide

Serves 4


  • 300g macaroni pasta
  • 2 cups green beans, trimmed, chopped
  • 1 cup frozen peas
  • oil spray
  • spring onions, chopped
  • 3 cups milk
  • 2 tablespoons cornflour
  • 1/2 cup freshly grated parmesan 
  • 4 cups salad greens
  • 3 tablespoons balsamic dressing (made with 2 parts balsamic vinegar to one part olive oil)
  1. Cook macaroni following packet directions. Add beans and peas during the last 2 minutes of cooking. Drain pasta and vegetables. Return to the pan and cover to keep warm.
  2. Meanwhile, spray a medium-sized saucepan with oil. Cook onions over a medium heat for 2 minutes, or until softened. Whisk together milk and cornflour until smooth, then pour into saucepan whilst stirring. Cook, stirring, for 3-4 minutes or until thickened.
  3. Remove from heat. Stir in parmesan, pasta and vegetables. Serve with salad and combined olive oil and balsamic vinaigrette.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.



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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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