Coach Ray

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Chef Ray

Chef Ray: One Pan Garlic Roasted Chicken and Cauliflower

This was qwik and easy to prepare, packed full of goodness it was also delicious.

From: Lennon, Amanda (Aug 2019)  in: 5pm Panic Healthy Food Guide

Serves: 4

  • 500g chicken tenderloins
  • 2 teaspoons crushed garlic
  • 2 teaspoons ground cumin
  • 250g cherry tomatoes
  • 1 large red capsicum, chopped
  • 2 cups cauliflower florets
  • 1 red onion, halved, cut into wedges
  • 100g fresh ricotta, crumbled
  • 2 tablespoons chopped flat-leaf parsley
  • 2 teaspoons lemon zest
  • 2½ cups steamed quinoa, to serve
  1. Preheat oven to 200°C. Place a heatproof roasting pan over a medium heat on the stove. In a bowl, place chicken, garlic and cumin, spray with olive oil and toss to combine. Cook the chicken in roasting pan for 1 minute each side, or until browned. Transfer chicken to a plate.
  2. To the pan, add tomatoes, capsicum, cauliflower and onion. Spray with olive oil and toss to combine. Cook in the oven for 10 minutes.
  3. Place chicken on top of veges in pan. Cook for a further 10 minutes or until chicken is cooked through and vegetables are tender.

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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