Stick to your RIBS!!!!! Delicious!

by Bethany Vessey, Registered Dietitian on July 26, 2013

Hey everyone,

I know today is not really BBQ weather but I am posting this recipe in hopes that it may bring some nice weather over the weekend! This is a recipe that I have made quite a few times for our dinner guests. So far it has be a huge hit, with everyone asking for the recipe so I have finally decided to post it and share it with you all! This recipe comes direct from my favorite cookbook, “The Looney Spoons Collection”, written by Janet and Greta Podleski. They are melt in your mouth delicious and super easy to make.

I have not run into many, other than vegetarians, who do not LOVE RIBS, but they are not very healthy as they are VERY high in saturated fats. Saturated fat is a type of fat made in the liver of animals and therefore found in animal products. Just like it is made in the liver of animals it is also made in our liver, making saturated fat a non-essential fat in our diet. This is why it is recommended that we consume limited amounts of saturated fats in our diet. The low fat diet recommendation has been misguided guided over the years, in that you should be trying to have a diet low in saturated and trans fats, but realistically 25-30% of your total daily calorie intake should come from healthy fats, such as those found in nuts, seeds, avocados, oils, etc.

This recipe is a great healthy alternative to an old favorite! These boneless, LOW FAT, super delicious ribs will very quickly become a new favorite in your household!

Check out the difference!

Pork Short Ribs    Stick To Your Ribs
296                       250        Calories
23                           5           Fat (g)
8                            2           Saturated Fat (g)
22                          35         Protein (g)

Be sure to give this recipe a try!

Stick to your Ribs

6 Servings
Ingredients

1 tbsp brown sugar
1 1/2 tsp spices, paprika
1 tsp chili powder
1/2 tsp spices, cumin
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp spices, garlic powder
1/4 tsp spices, onion powder,
1/4 tsp cajun seasoning,
2 -454g pork tenderloin, lean, raw weight
1 tbsp butter, salted
1 tbsp chopped onion, raw
1 tsp garlic, raw, minced
1/2 cup ketchup tomato
1/3 cup steak sauce or bbq sauce, hickory flavoured
2 tbsp lemon juice, fresh
2 tbsp molasses
1 1.4 tsp chili powder
1/2 tsp spices, cumin
1/2 tsp spices, paprika
1/2 tsp spices, rosemary, dried,
1/2 tsp black pepper

Directions

1:Mix the first 9 ingredients together in a small bowl and set aside. These are the ingredients for the spice rub.

2: Using a meal mallet, pound pork uniformly into about 3/4 inch thickness. Using a sharp knife score the pork in 1 inch intervals so that is looks like ribs. Cut about halfway into the meal, not all the way through. Use about 1 1/2 tbsp spice rub per slab of ribs and rub into both sides of meat and into score marks. Cover wit plastic wrap and refrigerate overnight (I did mine early in the am and cooked it later that night).

3: To make bbq sauce melt butter in a small pot over med heat. Add onions and garlic. Cook and stir until onions have softened, about 1 minute. Add all remaining ingredients. Mix well. Simmer, uncovered, over low heat for about 5 minutes, stirring occasionally. Remove from heat and let cool. Sauce will thicken slightly as it cools,

4: Preheat grill to high setting (I cooked ours on the BBQ on low heat). Place pork on a grill rack that has been lightly brushed with oil. Grill pork for about 15 minutes, turning occasionally and basting often with BBQ sauce. Remove pork from grill. Let sit 1 minute and the cut along score marks and serve hot!

NUTRITION FACTS – PER 1 SERVING
CALORIES (kCal) 250
FAT (g) 4.61
SATURATED FAT (g) 2.239
TRANS FAT (g) 0.126
CHOLESTEROL (mg) 89
SODIUM (mg) 744
CARBOHYDRATE (g) 17.4
FIBRE (g) 1.3
SUGARS (g) 11.41
PROTEIN (g) 34.46
VITAMIN A (µg) 65
VITAMIN C (mg) 10.7
CALCIUM (mg) 46
IRON (mg) 3.2

Previous post:

Next post: