Recipe by Roberta L. Duyff, MS, RD, FADA, CFCS
Infused with Southeast Asian tradition* and the flavor of outdoor grilling, satay makes a great warm-weather main dish or snack, fresh off the grill. By definition, "satay" is small pieces of meat marinated and grilled on a skewer and served with a spicy sauce. In this flavorful version, marinated lean pork is skewered with sweet potato, a terrific source of beta carotene (vitamin A) and vitamin C-rich pineapple, and sprinkled with crushed peanuts. Serve this satay over fragrant jasmine rice or shredded lettuce.
4 tablespoons peanut or canola oil, divided
2 tablespoons hoisin sauce
2 tablespoons rice wine vinegar or red wine vinegar
1 tablespoon freshly-grated ginger
2 teaspoons light soy sauce
1 1/4 pounds lean pork or beef, cut in 2-inch cubes
3/4 pound sweet potatoes, cut in 2-inch cubes
1 20-ounce can pineapple chunks in juice, drained
6 tablespoons crushed unsalted, roasted peanuts
- Combine 2 tablespoons oil, hoisin sauce, vinegar, ginger and soy sauce in a small bowl. Pour over pork and toss to coat pork well. Cover and marinate in the refrigerator for about 4 hours.
- Toss sweet potatoes with remaining oil.
- Drain pork. Thread pork, sweet potatoes and pineapple chunks on wooden skewers.**
- Brush prepared skewers with marinade. Throw out any leftover marinade.
- Grill for about 8 to 10 minutes on medium-high heat, turning, until pork is cooked through and sweet potatoes are tender.
- Top with peanuts.
* Satay is typically made with beef in Malaysia and Indonesia, with predominant Muslim populations, which avoid pork products.
** Tip: Soak skewers in water for 30 minutes before threading them with pork and sweet potatoes so they don’t dry out as fast when grilling.
Serving Size: 2 skewers
Calories: 400; Calories from fat: 190
Total fat: 21g; Saturated fat: 4.5g; Trans fat: 0g
Cholesterol: 60mg; Sodium 200mg
Total carbohydrate: 31g; Dietary fiber: 4g; Sugars: 19g