Baked Pork Tenderloin and Vegetable Skewers
Healthy, because
Even smarter
Nutritional values
The peppers contain the secondary plant substances luteolin and apigenin. These are able to inhibit the new formation of sugar and fat. This means that the peppers are helpful in a diabetes preventive diet.
The meat skewers with vegetables from the oven can also be prepared with another type of meat. Beef, for example, is richer in protein and tastes just as delicious with vegetables. Serve baked potatoes or a salad with the shashlik skewers.
(Percentage of daily recommendation)
| Calorie | 440 cal. | (21 %) | ||
| Protein | 54.22 g | (55 %) | ||
| Fat | 21.7 g | (19 %) | ||
| Carbohydrates | 6.71 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.16 g | (7 %) |
| Vitamin A | 48.86 mg | (6,108 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 0.5 mg | (4 %) | ||
| Vitamin B₁ | 1.98 mg | (198 %) | ||
| Vitamin B₂ | 0.89 mg | (81 %) | ||
| Niacin | 25.04 mg | (209 %) | ||
| Vitamin B₆ | 1.8 mg | (129 %) | ||
| Folate | 30.63 μg | (10 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 1.14 μg | (38 %) | ||
| Vitamin C | 67.88 mg | (71 %) | ||
| Potassium | 1,218.74 mg | (30 %) | ||
| Calcium | 42.87 mg | (4 %) | ||
| Magnesium | 84.36 mg | (28 %) | ||
| Iron | 3.13 mg | (21 %) | ||
| Iodine | 0.59 μg | (0 %) | ||
| Zinc | 5.27 mg | (66 %) | ||
| Saturated fatty acids | 4.42 g | |||
| Cholesterol | 146 mg |
Ingredients
- Ingredients
- 800 grams Pork tenderloin (trimmed)
- 2 Zucchini
- 2 Bell pepper (yellow and red)
- 2 garlic cloves
- 1 sprig rosemary
- 2 sprigs thyme
- 60 milliliters olive oil
- Sea salt
- freshly ground peppers
Preparation steps
Cut pork into 3 cm (approximately 1 inch) cubes. Rinse zucchini and trim ends. Cut zucchini into about 4-5 mm (approximately 1/8 inch) thick slices. Rinse and halve peppers, remove seeds and ribs with a paring knife, and cut into about 3 cm (approximately 1 inch) pieces.
Thread vegetables alternately with pork onto skewers (about 8 pieces each) and place side by side in a shallow baking dish. To make marinade: Peel and finely chop garlic cloves. Strip rosemary needles and thyme leaves from stems and finely chop. Mix garlic with herbs and oil. Drizzle skewers with marinade on all sides. Turn to coat until marinade is completely used up.
Cover with plastic wrap and marinated about 1 hour in the refrigerator.
Preheat broiler.
Place a rack a drip pan or a baking sheet. Place skewers on rack and place on the second rack from the top of oven. Broil, watching carefully, about 10 minutes. During broiling, turn skewers 1-2 times (preferably with tongs) and brush with remaining marinade.
Remove from oven, season with salt and pepper and serve.
