Coach Ray

Training for Excellence, with Excellent Training

Chef Ray

Chef Ray – Chicken Skewers with Stir-fried Greens

An easy meal that can be prepared ahead of time and then qwikly made just prior to dinner.

From: Allston, Darlene; 5pm Panic In (Apr 18) Healthy Food Guide

Serves 4

  • 400g chicken breast fillets, cut into 2cm pieces
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 2 cloves garlic, crushed
  • 2 teaspoons peanut oil
  • juice of 1 lemon
  • 2 cups broccoli florets
  • red capsicum, thickly sliced
  • 2 cups snow peas, trimmed and halved
  • 2 tablespoons sweet chilli sauce plus extra to serve
  • 2x 250g packets microwavable brown rice, heated as directed, to serve
  1. In a bowl, combine chicken, cumin, coriander, garlic, peanut oil and lemon juice. Stir to combine, then cover and chill for 10 minutes to marinate.
  2. Thread chicken onto soaked bamboo skewers*. Lightly spray a chargrilled pan or barbecue hotplate with oil and set over a medium heat. Cook skewers for 6-8 minutes, turning often, until cooked through.
  3. Meanwhile, in a non-stick frying pan over a medium heat, combine broccoli, capsicum, snow peas and 2 tablespoons water. Stir-fry for 3-4 minutes, or until veges are tender. Add sweet chilli sauce and stir to combine.
  4. Divide vegetables among 4 plates and top with chicken skewers. Serve with rice and drizzle with a little extra sweet chilli sauce, if desired.

* Soak wooden skewers in cold water for 30 minutes before using, to prevent them from burning.

When I made this snow peas weren’t available locally so I substituted fresh green beans.

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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