Chef Ray - Lamb & Pumpkin Pilaf - Coach Ray

Coach Ray

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Healthy Recipe
Chef Ray

Chef Ray – Lamb & Pumpkin Pilaf

This meal is fantastic for athletes, carbs from the pumpkin for fuel, protein from the lamb for recovery and a nice kick from the spices.

From: Burke, Louise; et al (2000) Survival for the fittest Australian Institute Of Sport

Serves 3-4

  • spray canola or olive oil
  • 400g lean lamb, cut into thin strips
  • 1 medium onion, finely chopped
  • 2 teaspoons ground coriander
  • 2 teaspoons ground cumin
  • 1½ cups basmati rice
  • 400g pumpkin, peeled and cut into 1cm cubes
  • 150g green beans, cut into 2cm lengths
  • 625mL (2½ cups) MAGGI Chicken Stock
  1. Spray a large pan with oil and heat. Stirfry the meat in two matches. Transfer to a plate, cover and set aside. Cook the onion over medium-high heat for about 5 minutes or until very soft and lightly golden. Add the spices and stir for about 30 seconds or until fragrant. Add the rice and stir to coat with the onion mixture. Add the pumpkin, beans and stock and stir until well combined. COver with a tight-fitting lid and bring to the boil. Reduce the heat to very low, and cook for 12 minute or until all the stock is absorbed. Turn off the heat and stand for 5 minutes or until the rice s tender. Return the emat to the pan, use a fork to mix through and fluff up the rice. Serve immediately.

Hint: To check the rice, remove the lid only very briefly so that the moisture needed to cook the rice is not lost.

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.

Grab my popular eBook Coach Ray’s Top 10 Healthy Recipes for only $7 (normal $27). It is packed full of Healthy Recipes to fuel your training, racing and recovery.

Healthy Recipes

If you enjoyed this recipe here is one I published previously:

For more great recipes like this get the Survival Around The World Recipe book.

The definitive cookbook for athletes at all levels, designed to keep pace with their busy lifestyles and varied nutritional needs. Using quick, easy and delicious recipes the book has been compiled by the team at the Department of Sports Nutrition, Australian Institute of Sport.


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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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