Under 500 calories

Pork skewers with orange and fennel

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A zesty pork dish that is tantalizing for your taste buds!

Prep time: 1 hrs and 0 mins

Cook time: 10 mins

Serves: 2

Cooking Skill: Easy

Ingredients

For the pork
2 pork loin medallions or pork loin steaks, fat removed and cut into cubes
Zest and juice of 1 orange
1 teaspoon fennel seeds, crushed
For the Bulgur Wheat or Freekeh Salad
150g cooked and cooled bulgur wheat or freekeh
1 red pepper, deseeded and diced
1 yellow pepper, deseeded and diced
¼ cucumber, deseeded and diced
Juice of ½ lemon
1 tablespoon freshly chopped coriander
2 spring onions, finely chopped

Method

Step 1

In a medium shallow bowl, mix the pork with the orange zest and juice, fennel and seasoning.  Cover and marinate in the fridge for 1-2 hours.

Step 2

For the salad; transfer the bulgur wheat or freekeh to a large bowl. Add the remaining salad ingredients and toss gently.

Step 3

Heat a large ovenproof frying or griddle pan for a few minutes until hot. Thread the pork onto previously soaked wooden skewers and cook for 10 minutes, turning once, or until the juices run clear.  Alternatively, cook under a preheated grill or prepared barbecue for the same cooking time.

Step 4

Serve the kebabs with the salad or remove the skewers and toss the pork cubes in the salad.

Tips and Serving Suggestions

If preferred use pork shoulder steaks, cut into cubes and cook for 12-16 minutes turning once.

 

Each serving provides

Based on medallions
Energy

967kj

229kcal

8%

Fat

4.1g

5%

Saturates

0.9g

4%

Sugars

9.7g

10%

Salt

0.6g

10%

% of an adult's Reference intake
Typical energy values per 100g: 257kJ, 61kcal, 1.1g fat, 0.2g saturates
Each serving provides: 25.6g Protein, 23.4g Carbohydrate, 3g Fibre
If different cuts of meat are used, then the nutrition info may vary

Method

Step 1

In a medium shallow bowl, mix the pork with the orange zest and juice, fennel and seasoning.  Cover and marinate in the fridge for 1-2 hours.

Step 2

For the salad; transfer the bulgur wheat or freekeh to a large bowl. Add the remaining salad ingredients and toss gently.

Step 3

Heat a large ovenproof frying or griddle pan for a few minutes until hot. Thread the pork onto previously soaked wooden skewers and cook for 10 minutes, turning once, or until the juices run clear.  Alternatively, cook under a preheated grill or prepared barbecue for the same cooking time.

Step 4

Serve the kebabs with the salad or remove the skewers and toss the pork cubes in the salad.

Love Pork logo

Pork Skewers with Orange and Fennel

Skewered pork skewers on a bed of bulgur wheat salad

Ingredients

For the pork

  • 2 pork loin medallions or pork loin steaks, fat removed and cut into cubes
  • Zest and juice of 1 orange
  • 1 teaspoon fennel seeds, crushed

For the Bulgur Wheat or Freekeh Salad

  • 150g cooked and cooled bulgur wheat or freekeh
  • 1 red pepper, deseeded and diced
  • 1 yellow pepper, deseeded and diced
  • ¼ cucumber, deseeded and diced
  • Juice of ½ lemon
  • 1 tablespoon freshly chopped coriander
  • 2 spring onions, finely chopped

Tips and Serving Suggestions

If preferred use pork shoulder steaks, cut into cubes and cook for 12-16 minutes turning once.  













Each serving provides

Based on medallions
Energy

967kj

229kcal

8%

Fat

4.1g

5%

Saturates

0.9g

4%

Sugars

9.7g

10%

Salt

0.6g

10%

% of an adult's Reference intake
Typical energy values per 100g: 257kJ,61kcal,1.1g fat,0.2g saturates
Each serving provides: 25.6g Protein,23.4g Carbohydrate,3g Fibre
If different cuts of meat are used, then the nutrition info may vary

Method

Step 1

In a medium shallow bowl, mix the pork with the orange zest and juice, fennel and seasoning.  Cover and marinate in the fridge for 1-2 hours.

Step 2

For the salad; transfer the bulgur wheat or freekeh to a large bowl. Add the remaining salad ingredients and toss gently.

Step 3

Heat a large ovenproof frying or griddle pan for a few minutes until hot. Thread the pork onto previously soaked wooden skewers and cook for 10 minutes, turning once, or until the juices run clear.  Alternatively, cook under a preheated grill or prepared barbecue for the same cooking time.

Step 4

Serve the kebabs with the salad or remove the skewers and toss the pork cubes in the salad.

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