Level Up Your Nutrition: Pork Kebabs with Apple Salsa
Barbeque season is amongst us! Instead of the typical BBQ foodâ€”hotdogs, brats and burgersâ€”which can very quickly take me over my calorie allowances, I love to grill chunks of meat or vegetables on sticks and make kebabs.
Kebabs are great because you can portion out your meal into individual servings, so you'll be less tempted to eat more than you should.
This recipe uses pork, but you can absolutely substitute chicken breast. I chose to use pork tenderloin because ounce for ounce it has less fat than chicken breast, and I believe it has more flavor.
Although, like chicken breast, pork tenderloin has a tendency to over-cook and dry out. Be sure to keep an eye on your kebabs while they're cooking!
Pork Kebabs With Apple Salsa
(makes 6 servings)
1 can black beans- rinsed and drained
1 granny smith apple- peeled, pitted and diced in Â˝ inch pieces
1 red pepper- finely diced
Â˝ red onion- finely chopped
small handful cilantro-chopped
1 jalapeno pepper- seeded (leave seeds in if you prefer more heat) and minced
2 tbsp. freshly squeezed lime juice
1 tbsp. Honey
2 tsp. dijon mustard
salt, to taste
In a large bowl, combine the apple chunks and lime juice. Toss well and be sure all apples are coated.
Add the beans, bell pepper, onion, cilantro and jalapeno. Stir everything together.
In a separate bowl, whisk together the honey, mustard and salt. Pour the sauce over the apple mixture and toss everything to coat. Cover and toss in the fridge until ready to serve.
1 lb. pork tenderloin- trimmed of all fat and cut into 1 inch chunks
1 tbsp. lemon juice
1/2 tbsp. cumin powder
1/2 tbsp. coriander powder
1 tbsp. garam masala (may substitute curry powder)
1 tsp. chili powder- more or less, to your taste
1 tsp. olive oil
2 garlic cloves, finely minced
In a large zip-loc bag, toss together the lemon juice, cumin powder, garam masala, chili powder, olive oil and garlic. Close the bag and shake well, until everything is combined.
Add the pork to the bag and refrigerate for at least 30 minutesâ€”and up to 24 hours.
When you're ready to cook the pork, pre-heat your grill (alternatively, pre-heat your oven to the broil setting). Thread the pork onto either 8 inch metal skewers or bamboo skewers that have been soaked in water.
Lightly oil the grill grates and lay the pork skewers on them (or broil 4 inches from the heat), turning often until meat is tender and cooked through. Approximately 9 minutes.
Serve the kebabs with the apple salsa and a side salad.
A serving is equal to 1 skewer and Âľ c. salsa. Each serving is approximately 270 calories and packs 23 grams of protein, 7 grams of fiber and less than 5 grams fat.