Grilled pumpkin, asparagus and chicken salad
Prep: 10 mins
Cook: 25 mins
Serves: 4
5

Ingredients

  • olive or canola oil spray
  • 8 chicken tenderloins
  • 1 clove garlic, crushed
  • 1 lemon, juiced
  • 2 bunches asparagus, ends trimmed
  • 450 g Japanese, Kent or butternut pumpkin, peeled, cut into 5mm thick slices
  • 420 g no-added-salt brown lentils, drained and rinsed
  • 1/3 cup balsamic vinegar
  • 150 g baby spinach or mixed leaves
  • 250 g punnet cherry tomatoes, halved
  • 1/2 cup parsley, chopped

Method

  1. Spray a barbecue, char-grill or griddle with oil, pre-heat to medium-high.
  2. Place chicken in a small dish with ½ the crushed garlic and lemon juice; stir to coat and set aside to marinate.
  3. Place asparagus on heated grill and cook for 7 minutes or until lightly charred, turning occasionally. Remove from grill, cut into 5cm pieces then set aside.
  4. Respray grill and cook pumpkin in batches for 2-3 minutes each side until charred and just tender. Remove from heat, cut into 3cm triangles and set aside.
  5. Respray grill and cook chicken for 2-3 minutes each side until cooked through.
  6. Meanwhile, in a small bowl combine lentils, remaining ½ clove crushed garlic and balsamic.
  7. To serve, divide spinach or salad leaves, tomatoes, lentils with dressing, asparagus and pumpkin among serving plates.
  8. Sprinkle with parsley then top with chicken; serve immediately.

Hint
Cover dish, refrigerate and marinate chicken for as long as time permits, from 30 minutes to overnight.


Variations

  • Add other chargrilled vegetables such as green beans, broccollini, cauliflower, zucchini, eggplant, capsicum or sweet potato.
  • Include other vegies such as sliced red capsicum, cucumber, radish, red onion or semi-sundried tomatoes.
  • Replace lentils with drained no-added-salt cannellini beans, butter beans, chickpeas or four bean mix.

Healthy tip!

Still hungry? Try a side of salad or vegies before going for a second serve.

More tips

Nutrition Information

per serve per 100g
Energy 1100 kJ 257 kJ
Protein 29.7 g 7 g
Fat, total 5.7 g 1.3 g
— saturated 0.8 g 0.2 g
Carbohydrate 17.5 g 4.1 g
— sugars 7.8 g 1.8 g
Sodium 58.2 mg 13.6 mg
Fibre 9.4 g 2.2 g