Chef Ray - Angus Beef Salad - Coach Ray

Coach Ray

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Chef Ray

Chef Ray – Angus Beef Salad

Full of flavour, this meal provides the taste of Asian mixed with quality Kiwi southern man style attitude.

From: McCloy, Nicola (2010) Speight’s Southern Man Cookbook Random House

Serves 4

Thai Marinade

  • 1 teaspoon chilli paste or 1 red chilli, seeds removed and finely chopped
  • 1 teaspoon grated fresh ginger
  • 1 clove garlic, crushed
  • ⅓ cup fish sauce
  • juice of 2 lemons
  • 1½ tablespoon brown sugar
  • 2 tablespoons chopped coriander
  • 600-750g eye fillet or sirloin beef

Thai Dressing

  • 4 cloves garlic, crushed
  • 4 teaspoon sugar
  • 8 teaspoons soy sauce
  • 8 teaspoons lemon juice
  • 8 teaspoons fish sauce
  • 4 spring onions, finely sliced
  • 1-2 red chillies, seeds removed and finely chopped
  • 5 teaspoons chopped mint
  • 5 teaspoons chopped parsley
  • 5 teaspoons chopped coriander

Vegetable Salad

  • 1 carrot, cut into thin matchsticks
  • ½ red onion, peeled and finely sliced
  • 2 spring onions, finely sliced
  • ½ red capsicum, seeds removed, finely sliced
  • ¼ telegraph cucumber, seeds removed, sliced
  • 125g mung bean sprouts, picked over
  • 80g or about 4 handfuls mesclun salad
  • 4 tablespoons cashew nuts, toasted
  • 100g crispy noodles
  1. Combine marinade ingredients in a small bowl.
  2. Cut beed into thin strips and place in a shallow ceramic or glass dish. Pour over the marinade, tossing well. Leave to marinate for one hour.
  3. Combine all dressing ingredients in a screw-top jar and shake well, or in a bowl and whisk.
  4. Place in a small bowl for serving. Makes ½ cup.
  5. In a large bowl combine the salad vegetables and the cashew nuts.
  6. Heat a large frying pan or grill plate over a high heat. In batches so as not to overcrowd the pan, cook the beef strips quickly on both sides.
  7. To serve: place the salad on a large serving platter or 4 serving plates, scatter over the beef strips and top with the crispy noodles.
  8. Pass the dressing.

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.

For more recipes like this one, get the Speight’s Southern Man Cookbook:

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:


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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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