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Polynesian Pork Kebabs

Makes 4 servings

These colorful kebabs are perfect for casual entertaining or for a special family meal.

 
  Eight 8-inch (20 cm) wooden skewers  
1/4 cup sodium-reduced soya sauce 50 mL
2 tbsp lemon juice 25 mL
2 tbsp liquid honey or brown sugar 25 mL
1 tsps vegetable oil 5 mL
1 lb lean pork loin or tenderloin, cubed 500 g
1 1/2 cups cubed fresh pineapple 375 mL
1 red bell pepper, cut into chunks 1
1 green bell pepper, cut into chunks 1
1 tsp ground ginger 5 mL
  or  
1/2 tsp minced ginger root 2 mL
  1. In a medium bowl, combine soya sauce, lemon juice, honey, oil and ginger; add pork cubes, tossing to coat. Cover and marinate for at least 30 minutes or overnight in refrigerator.
  2. Thread skewers alternately with pieces of pork, pineapple, red pepper and green pepper. Brush kebabs with marinade; discard any left over.
  3. Preheat barbecue or broiler. Barbecue kebabs over medium-high heat, turning once, for 10 to 12 minutes or until pork is just slightly pink in the center. Alternatively, grill under broiler, turning once, for 8 to 10 minutes or until cooked through.

Quick Couscous

Place 1 cup (250 mL) couscous in a medium ovenproof bowl with a dash of olive oil. Pour 1 cup (250 mL) boiling water on top of couscous; stir. Cover and let stand for 5 minutes. Fluff with a fork. Makes 3 cups (750 mL). One half cup (125 mL) couscous provides 1 Grain Products serving.

© Great Food. Dietitians of Canada. 2000. Published by Robert Rose Inc.

Download this recipe in PDF format.

Tips

Soak wooden skewers for 30 minutes to prevent them from burning on the barbecue. To prevent bacterial contamination, use a clean platter to bring kebabs back into the house. Fresh pineapple works best in this recipe; it has a firmer texture and, unlike canned pineapple, can be cut into larger chunks.

Serve these kebabs on a bed of couscous. For dessert, try Country Apple Berry Crisp.

Nutrients per serving

Calories 203
Fat 3.7 g
Saturated Fat 1.3 g
Sodium 313 mg
Protein 26 g
Carbohydrate 17 g
Fiber 2 g

Very High in: vitamin C, thiamine, niacin, vitamin B6, vitamin B12

High in: pantothenic acid, magnesium, zinc

Source of: vitamin A, riboflavin, folacin, iron, fibre

Diabetes Food Choice Values Per Serving:
1 Meat & Alternatives
2 Vegetables & Fruit

Copyright © Dietitians of Canada 2012. All rights reserved.