Chef Ray - Vege Quesadillas - Coach Ray

Coach Ray

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Chef Ray

Chef Ray – Vege Quesadillas

A delicious and easy to prepare meal, that the whole family will love.

From: Cameron-Lee, Megan; 5pm Panic In (Feb 17) Healthy Food Guide

Serves 4

  • 2 medium tomatoes, chopped
  • 1 small red onion, finely chopped
  • ½ cup fresh coriander, finely chopped
  • juice of 1 lime
  • 1 avocado, mashed
  • 400g can of no-added-salt red kidney beans, rinsed and drained
  • 1 teaspoon paprika
  • 1 teaspoon ground cumin
  • ¼-½ teaspoon chilli powder
  • ½ red capsicum
  • 4 large wholegrain tortillas
  • ½ cup grated reduced-fat cheese
  • 2 cups baby spinach
  • ¼ cup light sour cream, to serve
  • 4 cups mixed salad leaves, to serve
  • 2 tablespoons balsamic vinaigrette (made with 1 part olive oil to 1 part balsamic vinegar) to serve
  1. To make tomato salsa, in a small bowl combine tomato, red onion, coriander and half of the lime juice. In another small bowl, combine remaining lime juice and avocado. Set both bowls aside.
  2. In a medium bowl, place kidney beans and mash gently with a fork. Stir through spices and capsicum.
  3. Spread one quarter of the bean mixture over half a tortilla. Top with one quarter of the cheese and baby spinach. Fold tortilla over to cover. Repeat with remaining tortillas.
  4. Place a large non-stick frying pan over a medium heat. Place two folded tortillas in pan. Cook for 2 minutes each side, carefully flipping with a spatula halfway through, until tortillas are golden and the cheese is melted. Repeat with remaining two tortillas.
  5. Cut each quesadilla into four wedges. To serve, top with tomato salsa, mashed avocado and sour cream, with salad leaves tossed in vinaigrette on the side.

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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