Monday, 21 May 2012

Skinny Pork Ribs and Dr Pepper BBQ Sauce


I am still on holiday in Kelowna, BC with my family. My sister, Samantha (she is a vegetarian), decided to go out with some friends the other day, so the rest of us decided to have ribs! Ribs are often well over 1000 calories if you order them at a restaurant. This version is only 325 calories per serving, so fire up your grill and get cooking!


To get the tender, juicy, falling off the bone texture everybody loves, I cooked the ribs in the oven for 2 hours before grilling. The grill is great for adding flavor and crispiness, but not the best for getting the outcome I desired here.



Skinny Pork Ribs and Dr Pepper BBQ Sauce


Pork Ribs
(8 4oz servings)

Ingredients:
  • 2 racks baby back ribs
  • 2  liters Diet Dr Pepper
  • 1/4 cup salt
  • 2 tablespoons chipotle chile powder, divided
Method:
  • Place ribs, Dr Pepper, salt, and 1 tablespoon chile powder in a large baking dish. Cover and refrigerate at least 2 hours (preferably overnight). 
  • Preheat oven to 350 degrees F. Pour out most of the liquid in the baking dish; leaving about 1 cup. Dry the ribs slightly and rub them with the remaining tablespoon of chile powder. Cover tightly with foil (or a lid) and bake 2 hours.
  • Brush the ribs with sauce, then place bone side down on the grill. Grill for 10-15 min. Flip them, cooking until just charred. Remove and brush with more sauce if desired. 

Dr Pepper BBQ Sauce
(about 8 servings, over a 1/4 cup each)

Ingredients:
  • 1 onion, minced
  • 2 tablespoons water
  • 2 cloves garlic, minced
  • 1 can tomato paste (6oz)
  • 1 can (120z) Diet Dr Pepper
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon sweetener of choice
  • 3 tablespoons dijon mustard
  • 1 teaspoon chipotle chile powder (or more to taste)
  • 1 tablespoon Worcestershire sauce
  • cayenne pepper to taste
  • 2-3 teaspoons liquid smoke
Method:
  • Add water and onion to a large saucepan. Cook over low-med heat until soft and translucent. Stir in garlic, continue cooking until fragrant (do not burn the garlic). Add remaining ingredients, except liquid smoke. Simmer 20-30 min, adjusting seasoning along the way (e.g., adding more vinegar, sweetener, spice, etc.). Stir in liquid smoke just before serving.
  • This recipes makes about 8 servings of just over a 1/4 cup sauce per person.

NUTRITIONAL INFORMATION
1 serving: 4oz meat and over 1/4 cup of sauce
  • 325 Calories
  • 6g Carbohydrates
    • 3g Sugar
    • 0g Fiber
  • 23g Fat
  • 23g Protein

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