Chef Ray: Chicken and Lentil Salad with Honey Mustard Dressing - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Chef Ray

Chef Ray: Chicken and Lentil Salad with Honey Mustard Dressing

This took no time at all to whip up and serve. Fresh is best and this was tasty to boot.

From: Macri, Liz; Single Serve In (Dec 17) Healthy Food Guide

Serves 1

  • oil spray
  • 150g skinless chicken breast, halved horizontally into 2 thin fillets
  • 1 teaspoon lemon zest
  • black pepper
  • ¾ cup green beans, halved diagonally
  • ⅔ cup canned no-added-salt lentils, rinsed and drained
  • 1 cup baby rocket
  • ½ cup halved baby tomatoes
  • 25g crumbed feta


  • 2 teaspoons olive oil
  • 2 teaspoons white wine vinegar
  • ½ teaspoon honey
  • ½ teaspoon Dijon mustard
  1. Spray a small non-stick frying pan with oil and place over a medium-high heat. Cook chicken fillets for 3-4 minutes, until browned and cooked through, evenly sprinkle with lemon zest and black pepper while cooking. Slice thickly.
  2. Meanwhile, microwave, boil or steam beans for 2 minutes, or until just tender. Drain and refresh under cold water. Drain again.
  3. In a small bowl, whisk dressing ingredients together.
  4. In a medium bowl, place beans, lentils, rocket and tomatoes. Toss to combine and transfer to a plate. Top with chicken and drizzle over dressing. Scatter salad with crumbed feta.

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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