🍔 American · Main · Easy difficulty · Contains meat or poultry
Low-GI Pork Grilled Skewers with Herb Salad
A diabetic-friendly grilled skewers with herb salad with pork, smoked paprika, garlic powder and black pepper, American flavours and no gluten.
- Prep time
- 15 min
- Cook time
- 15 min
- Total time
- 30 min
- Servings
- 4
- Calories
- 360 kcal
- Protein
- 31 g
- Carbs
- 14 g
- Fat
- 20 g
- Course
- Main
About this American grilled dish
Low-GI Pork Grilled Skewers with Herb Salad is a American main built around pork tenderloin. It takes about 30 min from start to finish, 15 minutes of prep and 15 minutes of cooking, and serves 4.
Cooking method: grilled dish. Difficulty is rated easy. Contains meat or poultry, and marked gluten-free in our data.
Good for: diabetic-friendly, high protein, light & low calorie, everyday healthy.
Ingredients
Quantities are for 4 servings. Change the servings in the app to rescale them automatically.
- 450 g pork tenderloin, sliced
- 1 zucchini, thickly sliced
- 1 cup broccoli, chunked
- 1 cup mixed salad leaves
- Seasoning: smoked paprika, garlic powder and black pepper
- Sauce: 2 tbsp olive oil and 1 tbsp apple cider vinegar
- 2 tbsp olive oil
- Salt and black pepper, to taste
Method
Step 1. Combine smoked paprika, garlic powder and black pepper with 2 tbsp olive oil and 1 tbsp apple cider vinegar for the marinade.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 2. Coat the pork and marinate for at least 20 minutes.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 3. Thread the pork and vegetables onto skewers.
- Heat
- Off, no heat yet
- Look for
- Pieces are roughly the same size, so they all finish cooking together.
- Why it matters
- Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
- Avoid
- Cutting pieces of mixed sizes: small ones burn while big ones stay raw.
Step 4. Grill over high heat for 8-10 minutes, turning, until charred and cooked.
- Heat
- Medium to high, stir or flip now and then
- Look for
- Golden-brown edges, a steady sizzle and a toasty smell.
- Why it matters
- Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
- Avoid
- Overcrowding the pan: the temperature drops and food steams. Cook in batches.
Step 5. Toss the salad leaves with a drizzle of olive oil.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 6. Serve the skewers on the salad with chives.
- Heat
- Warm plates
- Look for
- Hot food on warm plates with a fresh, bright garnish on top.
- Why it matters
- Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
- Avoid
- Waiting too long: the dish cools and crisp parts go soft.
Chef's tip
Pair carbs with protein and fibre to slow glucose spikes; check with your dietitian.
Equipment you will need
- Grill or grill pan
- Tongs
- Mixing bowl
Nutrition per serving
Estimated per serving: 360 kcal, 31 g protein, 14 g carbohydrate and 20 g fat. Roughly 34% of the energy comes from protein, 16% from carbohydrate and 50% from fat, using standard energy values.
Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.
When to cook Low-GI Pork Grilled Skewers with Herb Salad
Substitutions and variations
- Marinate for longer for deeper flavour, or use a yogurt-based marinade for tender results.
- Oil the grill or pan rather than the food to reduce flare-ups.
- Serve with a herb sauce or yogurt dip instead of a heavy sauce to keep the plate lighter.
Frequently asked questions about Low-GI Pork Grilled Skewers with Herb Salad
How long does Low-GI Pork Grilled Skewers with Herb Salad take to make?
It takes about 30 min in total: 15 minutes of prep and 15 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.
How many calories are in one serving?
Each serving has about 360 kcal, with 31 g protein, 14 g carbohydrate and 20 g fat. These are estimates for the recipe's 4 servings.
Is Low-GI Pork Grilled Skewers with Herb Salad gluten-free?
It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.
Is it suitable for vegetarians or vegans?
No, it contains meat or poultry. For a meat-free version, swap the main ingredient for tofu, chickpeas or mushrooms and adjust the cooking time.
How difficult is it to cook?
It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.
Can I make Low-GI Pork Grilled Skewers with Herb Salad ahead or freeze it?
Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.
How many servings does it make?
This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.