Healthy Sweet & Sour Pork Kebabs Recipe
Ingredients
- 1 tbs salt-reduced tomato sauce
- 1/2 tsp salt-reduced soy sauce
- 1 1/2 tsp white vinegar
- 400 g pork fillet, trimmed of fat, cut into 2cm cubes
- 1/4 pineapple, peeled, cut into 2-3cm pieces
- 1 red capsicum, seeded and cut into 2-3cm pieces
- 1 yellow capsicum, seeded and cut into 2-3cm pieces
- 1 zucchini, cut into 2-3cm pieces
- 1 red onion, peeled, cut into 2-3cm pieces
- 8 small button mushroom
- 8 thick bamboo sticks
- olive or canola oil spray
- 4 cups steamed rice (from 2 cups uncooked rice), to serve
Method
- Mix sauces and vinegar in a small bowl. Add pork, stir to coat and set aside to marinate.
- To prevent burning, cover skewers in a shallow bowl with water.
- Preheat barbecue grill on high heat.
- Thread pork and vegetables alternately onto skewers, ending with mushrooms.
- Spray skewers with oil and barbecue each side for 2 minutes until pork is cooked through, basting kebabs with remaining marinade occasionally.
- Transfer to plates and serve with rice.
Hint
Cover and refrigerate marinated pork for as long as time permits, from 30 minutes to overnight. Skewered kebabs can be prepared in advance and refrigerated until ready to barbeque.
Variation: Replace fresh pineapple with pineapple chunks canned in natural juice.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1654 kJ | 395 kJ |
| 395 Cal | 94 Cal | |
| Protein | 28.5 g | 6.8 g |
| Fat, total | 3.8 g | 0.9 g |
| — saturated | 1 g | 0.2 g |
| Carbohydrate | 58.4 g | 14 g |
| — sugars | 8.6 g | 2.1 g |
| Sodium | 133.4 mg | 31.9 mg |
| Fibre | 4.2 g | 1 g |
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Comments (1)
-
Delicious! I used canned pineapple and green capsicum, and made it as a casserole in the oven rather than skewers. The juice from the canned pineapple seemed to tenderise the vegetables nicely so it didn’t take long to cook. I’ll definitely use this recipe again. It was nice to produce a sweet and sour sauce without having to rely on an expensive store-bought sauce.
Anonymous
Posted on: 30 Aug 19
