Coach Ray

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Chef Ray
Chef Ray

Chef Ray: Grilled Chicken and Mash Gratin with Mustard Sauce

This meal brings together a number of elements to create a complete meal.

From: Freer, Chrissy (Jul 2017) Stretch It Out! in: Healthy Food Guide

Serves: 4

  • 500g potatoes, peeled, chopped
  • ½ head (500g) cauliflower, trimmed, cut to florets
  • ¼ cup light sour cream
  • 2 tablespoons finely chopped fresh chives
  • 2 cups baby spinach or chopped silver beet
  • 2 tablespoons finely grated parmesan
  • oil spray
  • 8 (500g) chicken tenderloins
  • 1 clove garlic, crushed
  • 1 tablespoon wholegrain mustard
  • ⅓ cup reduced-salt chicken stock
  • cracked black pepper
  • 2 cups steamed green beans, to serve
  1. Preheat oven to 160°C (320°F). Boil potatoes and cauliflower in a saucepan of water for 10-12 minutes, or until tender. Drain well. Return to the pan and place over a low heat. Mash veges until smooth. Stir in 1 tablespoon of sour cream, 1 tablespoon of chives and all baby spinach. Cook, stirring, until spinach just wilts.
  2. Transfer mash to a 4-cup capacity oven proof backing dish. Sprinkle with parmesan. Bake for 15 minutes, until top is golden.
  3. Meanwhile, spray a large non-stick frying pan with oil and place over a medium-high heat. Cook chicken for 3-4 minutes each side, or until golden brown and cooked through. Transfer chicken to a plate, and cover to keep warm.
  4. Return the frying pan to a medium heat. Add garlic and mustard, and stir to combine. Add stock, bring to boil, then simmer for 2 minutes, or until reduced by half. Remove pan from heat, stir in the remaining sour cream and chives. Season sauce with cracked black pepper.
  5. Serve chicken with gratin and steamed green beans, drizzled with mustard sauce.

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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