Weight Loss Surgery Cookbook

172 Part II: Now You’re Cooking! Healthy and Hearty Dishes

Making Meaty Meals on a Stick

Meals on a stick, often called kebabs, are a great way to keep portion sizes in

line because you can portion out the protein, fruits, and vegetables on each

skewer. Kebabs are quick cooking in the oven or on the grill and fun to eat!

Spicy Pork Kebabs with Pineapple

Pork and pineapple are the perfect combination. The sweetness of the fruit goes well

with the flavor of the pork, and a hint of red pepper flakes spice up these kebabs. Some

people may have difficulty tolerating pineapple because it’s a fibrous fruit that can

cause sticking. Using canned pineapple instead of fresh can help with this, but if neither

works for you, just substitute another fruit in this recipe.

Stage: Regular foods

Preparation time: 10 minutes

Marinating time: 30 minutes

Cooking time: 40 minutes

Yield: 8 servings (2 skewers per serving)

1 cup low-sodium soy sauce

1 teaspoon red pepper flakes

2 cloves garlic, minced

One 16-ounce can of pineapple chunks,

drained, with pineapple juice reserved

2 pounds pork tenderloin

Sixteen 6-inch wooden skewers soaked in

water for 20 minutes

1 Combine soy sauce, red pepper flakes, garlic, and reserved pineapple juice in a large

mixing bowl.

2 Slice tenderloin into 1-inch cubes. Add pork to marinade and marinate 30 minutes.

3 Preheat the oven to 325 degrees.

4 Fill skewers with alternating pieces of pineapple and pork, saving the marinade. Spray a

baking sheet with nonstick cooking spray and place kebabs on baking sheet. Brush

them with the marinade.

5 Bake for 30 to 40 minutes, until the internal temperature of the pork is 160 degrees.

Per serving: Calories 160 (From Fat 25); Fat 3g (Saturated 1g); Cholesterol 75mg; Sodium 330mg; Carbohydrate

10g (Dietary Fiber 1g); Protein 24g; Sugar 8g.