Sweet and sour pork kebabs - Healthier. Happier.

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  • 1 tablespoon salt-reduced tomato sauce
  • ½ teaspoon salt-reduced soy sauce
  • 1½ teaspoons white vinegar
  • 400g pork fillet, trimmed of fat, cut into 2cm cubes
  • ¼ fresh pineapple, peeled and cored, cut into 2-3cm pieces
  • 1 medium red capsicum, seeded, cut into 2-3cm pieces
  • 1 medium yellow capsicum, seeded, cut into 2-3cm pieces
  • 1 medium zucchini, cut into 2-3cm pieces
  • 1 red onion, peeled, cut into 2-3cm pieces
  • 8 small button mushrooms
  • 8 thick bamboo sticks
  • olive or canola oil spray
  • 4 cups steamed rice (from 2 cups uncooked rice), to serve
  1. Mix sauces and vinegar in a small bowl. Add pork, stir to coat, cover and refrigerate marinated pork for as long as time permits, from 30 minutes to overnight.
  2. To prevent burning, cover skewers in a shallow bowl with water.
  3. Preheat barbecue grill on high heat.
  4. Thread pork and vegetables alternately onto skewers, ending with mushrooms.
  5. Spray skewers with oil and barbecue each side for 2 minutes until pork is cooked through, basting kebabs with remaining marinade occasionally.
  6. Transfer to plates and serve with rice.

Hint

Skewered kebabs can be prepared in advance and refrigerated until ready to barbeque.

Alternatives

  • Replace fresh pineapple with pineapple chunks canned in natural juice.
  • Replace red capsicum with green capsicum.

Storage Suggestions

  • Serve immediately.

Equipment List

  • Small bowl
  • shallow bowl
  • barbeque grill
  • skewers
  • serving plates
  • tongs

Acknowledgements

Recipe from LiveLighter® campaign © State of Western Australia 2012 reproduced with permission.

Nutrition Information


570g Quantity per serving Quantity per 100g
Energy 2019kJ 354kJ
Protein 31.8g 5.6g
Fat, total 5.2g 0.9g
— Saturated 1.1g 0.2g
Carbohydrate 71.8g 12.6g
— Sugars 11.6g 2.0g
Fibre 6.8g 1.2g
Sodium 123mg 22mg
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