Coach Ray

Training for Excellence, with Excellent Training

Chef Ray

Chef Ray: Chicken, Tomato and Olive Bake

This is a great meal that is easy to make and healthy to boot.
From: Unkown Author; Single Serve In (Jul 17) Healthy Food Guide

Serves 1

  • 2 chicken drumsticks
  • 5 pitted kalamata olives
  • 1 Agria potato, cut in 2cm cubes
  • ½ 400g can cherry tomatoes
  • zest and juice of ½ lemon
  • chilli flakes, to taste
  • 1 teaspoon smoked paprika
  • 1 cup rocket leaves
  • 1 tablespoon vinaigrette (made with balsamic vinegar and olive oil)
  • fresh Italian parsley, to garnish
  1. Preheat oven to 200 degrees Celsius. In a small casserole or baking dish, place chicken drumsticks, olives and potato. Spoon tomatoes and juice over and sprinkle with lemon zest, chilli flakes and smoked paprika. Place in the oven and bake for 35 minutes until chicken is cooked through.
  2. Dress rocket leaves with vinaigrette. Serve salad with chicken and vegetables. Garnish with parsley.

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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