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Grilled Pumpkin and Chicken Salad
  • olive or canola oil spray
  • 8 chicken tenderloins (400g)
  • 1 clove garlic, crushed
  • 1 lemon, juiced
  • 2 bunches asparagus, ends trimmed
  • 450g Japanese, Kent or butternut pumpkin, peeled, cut into 5mm thick slices
  • 420g no-added-salt brown lentils, drained and rinsed
  • ⅓ cup balsamic vinegar
  • 150g baby spinach or mixed leaves
  • 250g punnet cherry tomatoes, halved
  • 1/2 cup parsley, chopped
  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, cover and refrigerate a chicken for as long as time permits, from 30 minutes to overnight.
  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. In a small bowl combine lentils, remaining ½ clove crushed garlic and balsamic.
  7. Divide spinach or salad leaves, tomatoes, lentils with dressing, asparagus and pumpkin among serving plates. Sprinkle with parsley then top with chicken; serve immediately.


  • Add other chargrilled vegetables such as green beans, broccolini, cauliflower, zucchini, eggplant, capsicum or sweet potato.
  • Include other veggies such as sliced red capsicum, cucumber, radish, red onion or semi-sundried tomatoes.
  • Replace lentils with rinsed and drained no-added-salt cannellini beans, butter beans, chickpeas or four bean mix.
  • Replace chicken with 200g reduced-fat feta cheese for a vegetarian choice.

Storage Suggestions

  • Best eaten immediately

Equipment List

  • Barbeque
  • Char grill or griddle
  • Small dish
  • Cooks knife
  • Chopping board
  • Plates
  • Small bowl
  • Serving plate.


Recipe from LiveLighter® campaign © State of Western Australia 2013 reproduced with permission.

Nutrition Information

519g Quantity per serving Quantity per 100g
Energy 2223kJ 428kJ
Protein 28.4g 5.5g
Fat, total 17.3g 3.3g
— Saturated 4.2g 0.8g
Carbohydrate 56.2g 10.9g
— Sugars 13.2g 2.5g
Fibre 13.8g 2.7g
Sodium 324mg 62.5mg