Directions:
- Make the marinade; put the molasses, pineapple juice, vinegar, and oil in a bowl and mix well.
- Add garlic, salt, and pepper.
- Cut steak into 1 inch cubes and add the marinade. Cover and leave in a cool places for at least one hour.
- Remove the steak and reserve the marinade for basting the kebabs.
- Cut the tomatoes into quarters,
- Peel the onions and cut them into small chunks.
- Remove the ribs and seed from the green pepper and cut into squares.
- Thread steak, tomatoes, onions, bell peppers, and pineapple chunks alternately on to a 4 long or 8 short skewers.
- Brush skewers with marinade.
- Cook under a hot broiler, or grill outside for approximately 10 minutes, turning frequently and basting often.
- Serve with plain rice, or coconut rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 358.09 Kcal (1499 kJ) | ||
| Calories from fat | 112.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.48g | 19% | |
|---|---|---|---|
| Cholesterol | 89.57mg | 30% | |
| Sodium | 649.8mg | 27% | |
| Potassium | 935.17mg | 20% | |
| Total Carbs | 28.66g | 10% | |
| Sugars | 22.54g | 90% | |
| Dietary Fiber | 3.32g | 13% | |
| Protein | 35.3g | 71% | |
| Vitamin C | 54.6mg | 91% | |
| Vitamin A | 0.7mg | 25% | |
| Iron | 16.3mg | 90% | |
| Calcium | 61mg | 6% | |
| Amount Per 100 g | |||
| Calories | 88.5 Kcal (371 kJ) | ||
| Calories from fat | 27.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.08g | 19% | |
|---|---|---|---|
| Cholesterol | 22.13mg | 30% | |
| Sodium | 160.59mg | 27% | |
| Potassium | 231.11mg | 20% | |
| Total Carbs | 7.08g | 10% | |
| Sugars | 5.57g | 90% | |
| Dietary Fiber | 0.82g | 13% | |
| Protein | 8.72g | 71% | |
| Vitamin C | 13.5mg | 91% | |
| Vitamin A | 0.2mg | 25% | |
| Iron | 4mg | 90% | |
| Calcium | 15.1mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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