Indian flavor amps up heart-healthy lean pork in this go-to grilled main.
Marinating pork or chicken in an aromatic mixture of yogurt and spices is a traditional Indian-style preparation of meats for the grill that makes it moist and flavorful. Try these skewers fresh-off-the grill with a whole grain such as couscous, quinoa or brown rice, and some colorful vegetables like zucchini or broccoli. It’s an easy and nutritious meal that will transform a few ordinary, on-hand ingredients into something extraordinary in no time. Be sure to make extra and enjoy the leftovers as a one-dish bowl for lunch the next day!
Some cuts of pork, such as the pork tenderloin in this recipe, are as lean as skinless chicken breasts. In fact, pork tenderloin is certified as heart-healthy by the American Heart Association, so enjoy it as a meat option that is part of your heart-smart diet.
Tandoori Pork Skewers
- 2 pounds of pork tenderloin
- 1 cup low-fat yogurt
- 2 tablespoons garlic, finely minced
- 2 teaspoons fresh ginger, peeled and finely minced
- 1 teaspoon coriander
- 1 teaspoon cumin
- 1 teaspoon red pepper flakes
- 1 teaspoon cinnamon
- ½ teaspoon turmeric
- ½ teaspoon salt
- 2 tablespoons vegetable oil
- Cilantro or mint
- Lime wedges
- Cut the pork into 1 ½ inch pieces and place in a large bowl or plastic bag.
- Combined all of the remaining ingredients except for the herbs and lime and add it to the meat. Mix to cover the meat.
- Refrigerate the meat in the marinade for 4-6 hours, or overnight.
- Heat the grill to medium high heat.
- While the grill is heating, thread the pork onto the skewers, being sure not to crowd the pieces of meat. Be sure to read the notes below if you are using wooden skewers.
- Discard the remaining marinade.
- Brush the meat with the oil.
- Grill the meat for 10-12 minutes, turning the skewers a few times to cook evenly.
- Serve the meat hot or at room temperature with chopped fresh herbs and a squeeze of fresh lime juice.
Calories: 241 | Total Fat: 10g | Saturated Fat: 5g | Cholesterol: 91 mg | Sodium: 206 mg | Dietary Fiber: 0.4 g | Sugars: 2g | Protein: 34g
If you use wooden skewers, be sure to soak them in water for 30 minutes before grilling so that the wood doesn’t burn. Or, invest in some stainless steel skewers that can be purchased for about $10.