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January Healthy Dinner Option

Get Moooving - Thursday, January 29, 2015


Olive or canola oil spray

8 Chicken tenderloins

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

1/3 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 1/2 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 heat, cut into 3cm triangles and set aside

4. Respray grill and cook pumpkin 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 1/2 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.

For more recipes and healthy eating advice visit www.livelighter.com.au

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