Coach Ray

Training for Excellence, with Excellent Training

Healthy Food Guide
Chef Ray

Chef Ray: Salmon Spaghetti Carbonara

This recipe is a great way to use up left over salmon, that will also fuel your body for some tough training or as a post-training meal.

From: Bridgford, Jo (Jan 2017) Love Those Leftovers in: Healthy Food Guide

Serves: 4

  • ¼ teaspoon salt
  • 300g dried spaghetti
  • ½ cup cottage cheese
  • 2-3 tablespoons trim milk
  • 2 eggs, at room temperature
  • 2 tablespoons Italian parsley leaves
  • 200g leftover cooked salmon, flaked
  • ¼ cup parmesan, grated
  • 2 teaspoons canola oil
  • 2 cloves garlic, crushed
  • 2 cups frozen peas, thawed
  • 2 cup button mushrooms, sliced
  • 20g rocket leaves, to serve
  • freshly ground black pepper, to taste
  1. Bring a large pot of salted water to the boil and cook spaghetti according to packet instructions (usually around 10-12 minutes or until al dente).
  2. Place cottage cheese in a food processor and blitz, adding milk slowly to create a smooth consistency.
  3. Add eggs, parsley, salmon and half the parmesan and mix again until combined.
  4. Heat oil in a large frying pan over medium heat. Add garlic, peas and mushrooms and cook for 5-6 minutes, stirring often to ensure garlic does not brown. Turn off heat.
  5. Transfer cooked spaghetti to frying pan using tongs, making sure you save the cooking water. Pour in the cottage cheese mixture, moving the spaghetti around using the tongs to coat the pasta and thicken the egg mix. Add 2-3 tablespoons of the pasta water to ensure the pasta stays saucy and creamy.
  6. Divide the pasta between 4 serves bowls, top with a handful of rocket leaves, sprinkle with reserved parmesan and black pepper and serve immediately.

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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