Coach Ray

Training for Excellence, with Excellent Training

Healthy Eating
Chef Ray

Chef Ray: Grilled Chicken with Brown Lentil Salad

A delicious and easy to prepare salad that gives great flavour and a good serving of protein.

From: Lennon, Amanda (Dec 2007) Special Somethings For Everyone in: Healthy Food Guide

Serves: 4

  • 4x 150g skinless chicken breast fillets
  • 2 tablespoons balsamic vinegar
  • 2 cloves, crushed garlic
  • 400g can of brown lentils, rinsed and drained
  • 250g cherry tomatoes, halved
  • red onion, halved, finely sliced
  • ⅓ cup flat-leaf parsley, chopped
  • 2 tablespoon olive oil
  • 1 tablespoon wholegrain mustard
  • 3 slices soy-linseed bread, toasted, cut into 1cm cubes
  • lemon wedges to serve
  1. Combine chicken, balsamic vinegar and 1 garlic clove in a glass bowl. Cover with plastic wrap. Refrigerate for 15 minutes to marinate.
  2. Combine lentils, tomatoes, onion, parsley and remaining garlic clove in a glass bowl. Season with freshly ground black pepper.
  3. Heat a non-stick frying pan over medium heat. Lightly spray chicken with cooking oil. Cook for 3 minutes each side or until browned and cooked. Transfer to a plate. Brush with mustard. Cover with foil and set for 5 minutes to rest.
  4. Combine bread cubes with lentil salad, then divide salad between serving plates. Diagonally cut chicken into 1cm-thick slices and arrange over salad. Serve with lemon wedges.

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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