Coach Ray

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Healthy Eating
Chef Ray

Chef Ray: Maple-Soy Beef with Udon Noodles and Vegetables

This great stir-fry is simple to make and the flavour from the ginger gives it a great zing.

From: Macri, Liz (Dec 2014) 5pm Panic in: Healthy Food Guide

Serves: 4

  • 400g beef fillet, trimmed, thinly sliced
  • 2 tablespoons maple syrup
  • 1 tablespoon salt-reduced soy sauce
  • 1 tablespoon finely grated fresh ginger
  • 400g packet udon noodles
  • 500g fresh or frozen stir-fry vegetable mix
  • 2 tablespoons oyster sauce
  • shallots, thinly sliced
  • 1 tablespoon sesame seeds
  1. Combine beef slices, maple syrup, soy sauce and ginger in a medium-sized bowl. Set aside.
  2. Meanwhile, cook udon noodles following packet directions. Set aside.
  3. Spray a wok or large, deep frying pan with oil. Set over a high heat. Add beef to wok and stir-fry, in batches, for 2 minutes or until browned all over and cooked to your liking. Set aside.
  4. Add vegetable mix to wok. Stir-fry for 5 minutes or until tender. Add reserved beef, cooked noodles, oyster sauce and shallots to wok with 1 tablespoon water. Toss.
  5. Divide stir-fry among serving plates, sprinkle with sesame seeds and serve.

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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If you enjoyed this recipe here is one I published last year:


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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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