PINEAPPLE &
PORK SKEWERS
PREP TIME: 20 MINS
COOK TIME: 10 MINS
SERVES 4 (AS A MAIN)4 Tbsp brown sugar
60ml (1/4 cup) apple cider vinegar
1 tsp fish sauce
400g pork fillet, trimmed of all
visible fat, cut into cubes
1 /2 small pineapple, peeled,
cored, cut into chunks
1 green capsicum, cut into squares
4 green shallots, trimmed, cut^
into 4 equal lengths
Coriander leaves, to serve
(optional)
160g (3/4 cup) Doongara Low GI
Brown Rice, cooked following
packet instructions, to serve
140g green beans, trimmed,
steamed, to serve
2 carrots, cut into sticks,
steamed, to serve1 Heat sugar and vinegar
in a small saucepan over low
heat until sugar dissolves. Stir in
fish sauce. Add pork and mix well
so all cubes are covered in sauce.
2 Preheat a barbecue grill,
plate or chargrill on medium.
Thread pork and pineapple onto
skewers, alternating pieces with
capsicum and green shallots.
3 Put skewers on grill and
cook for 3-4 minutes each side
or until cooked through. Sprinkle
with coriander, if so desired. Serve
skewers with rice, green beans
and carrots.COOK’S TIP
You’ll need eight small or four
large skewers for these. Metal
skewers with twists along the
length are ideal, as they stop the
ingredients from sliding about.
If you’re using wooden skewers,
soak them in cold water first for
RE 20 minutes.
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ADDITIONAL^ INFORMATION^ALISON^ROBERTS,^SHANNON^LAVERY(DIETITIAN)SOY AND SALMON
PARCELS
PREP TIME: 20 MINS
COOK TIME: 10 MINS
SERVES 4 (AS A MAIN)1 Tbsp margarine
4 x 100g skinless salmon fillets
2 Tbsp salt-reduced soy sauce
1 Tbsp honey
1 Tbsp sesame seeds
2 green shallots, diagonally sliced
1 cheese & garlic roll,
per person, to serve
3 large carrots, cut into sticks,
steamed, to serve
20 spears asparagus, trimmed,
steamed or barbecued, to serveCucumber salad
2 Lebanese cucumbers,
thinly sliced
1 /4 tsp sesame oil1 Preheat a barbecue plate
on medium. Cut 4 pieces of foil
that will easily wrap a piece of
salmon and lay them on thework surface. Spread a little
margarine onto the centre of
each piece of foil to stop salmon
sticking. Lay salmon on top. Mix
soy sauce and honey. Pour soy
mixture over the salmon. Dot
any remaining margarine on
top and then fold foil around
salmon tightly to make a parcel.
2 Put parcels on the barbecue
and cook for 8-10 minutes.
Check one parcel to see how
it’s getting along, however
be careful – it will be hot. Once
salmon is cooked, open parcels
and scatter some sesame seeds
and green shallots into each.
3 Mix cucumber with a few
drops of sesame oil. Serve
salmon with cucumber salad,
the cheese and garlic rolls,
carrots and asparagus. ■NUTRITION INFO
PER SERVE 1980kJ, protein 30g,
total fat 22g (sat. fat 7g),
carbs 34g, fibre 9g, sodium
548mg • Carb exchanges 2½- GI estimate medium