Coach Ray

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Tri Training NZ
Chef Ray

Chef Ray: Pepper Steak with Bread Salad

This is a delicious and simple meal that can be whipped up quickly. It includes a range of vegetables as well as a good serving of protein.

From: Unknown Author (Oct 2010) in Healthy Food Guide

Serves 4


  • 4 slices of day-old Italian-style bread, torn in 2cm pieces (I used Ciabatta buns)
  • 2 small cucumbers, halved lengthways, sliced diagonally
  • 250g cherry tomatoes, halved
  • 1 small red onion, thinly sliced
  • ¼ cup fresh basil, torn
  • 1 tablespoon olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon freshly ground black pepper
  • 4x 125gm porterhouse or scotch fillet steaks, trimmed
  • cooking oil spray
  • 6 cups mixed lettuce leaves
  1. To make bread salad, place bread, cucumber, tomatoes, onion, basil, oil and vinegar in a large bowl. Toss to combine.
  2. Sprinkle pepper on both sides of beef. Spray a chargrill pan with oil and place over medium-high heat. Cook beef, turning, for 7-8 minutes for medium, or until cooked to your liking. Transfer to a plate and cover loosely with foil. Stand for 5 minutes to rest.
  3. Serve beef with bread salad and lettuce.

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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