Ben's barbecue kebabs - Healthy Food Guide

Ben’s barbecue kebabs

Author: Healthy Food Guide staff

Photographer: Melanie Jenkins

Serves: 6

Time to make: 20 mins , plus 1 hr marinating

Ingredients

More weights & measures

stainless steel or bamboo skewers (if using bamboo skewers, soak in water for 30 minutes)

Marinade

3 large cloves garlic

2 teaspoons brown sugarlight brown cane sugarX

freshly ground black pepper

3 tablespoons salt-reduced soy sauce

1 lemon, zest and juice

500g scotch fillet, fat trimmed or your favourite steak

2 red capsicums, diced

2 red onions, cut in bite-sized chunks

½ fresh pineapple, cut in bite-sized chunks

12 button mushrooms, halved

6 cups (220g) salad greens

6 large wholemeal pita breads

Instructions

Stay Awake

1 To make marinade, place marinade ingredients in a deep bowl and stir to mix.

2 Dice beef in thick cubes and add to marinade. Mix gently to coat meat then marinate in fridge for at least an hour.

3 Pierce meat and vegetables alternately, in their listed order, on skewers until skewers are full. Refrigerate prepared kebabs in a sealed container until ready to use.

4 Sear and cook skewers on the barbecue for 3 minutes each side (medium-rare) or until cooked to your liking.

5 Serve with grilled pita bread halves filled with salad greens.

Recipe supplied by Healthy Food Guide reader, Ben Bernstone (37, business coach)

HFG tip

Ben says: “These kebabs are great as you can prepare them in advance on the boat (or at home), then head to the beach with a portable barbecue, or stay aboard and cook. Kebabs make a delicious meal and there’s no need for plates, cutlery or dishes.”

Nutrition Info (per serve)

Calories 399 cal

Kilojoules 1670 kJ

Protein 29 g

Total fat 8 g

Saturated fat 3 g

Carbohydrates 50 g

Sugar 12 g

Dietary fibre 6 g

Sodium 580 mg

Calcium 70 mg

Iron 4.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.