American · Dinner
BBQ Baby Back Ribs (High-Protein)
Bone-in pork baby back ribs rubbed with smoked paprika, brown sugar, garlic and cayenne, slow-roasted low until tender then glazed with tomato-molasses barbecue sauce. Lean pork tenderloin medallions and black beans complete the plate, delivering substantial protein and fibre.
$9
20 minsPrep
150 minsCook
170 minsTotal
MediumLevel
Nutrition per serving
737Calories
56.6gProtein
40.5gFat
40.5gCarbs
24.5gSugar
9.2gFiber
1367mgSodium
269mgChol
13.8gSat Fat
625mgPotassium
78mgCalcium
3.8mgIron
1.2mcgVitamin B12
4.2mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat the ribs and tenderloin dry, then rub both with smoked paprika, brown sugar, minced garlic, cayenne and salt until evenly coated.
2
Roast
Wrap the ribs in foil and roast at 300F (150C) for 2 hours over low oven heat until a fork slides in with no resistance.
3
Simmer
Stir tomato paste, molasses, cider vinegar and a splash of water in a pan over medium-low heat for 5 minutes until it thickens to a glaze.
4
Sear
Rub the tenderloin medallions with olive oil and sear in a grill pan over medium-high heat for 3 minutes each side until browned and firm.
5
Grill
Unwrap the ribs, brush with the glaze and grill over medium heat for 6 minutes, turning once, until the sauce caramelises and edges char lightly.
6
Plate
Slice the ribs between the bones, arrange with the tenderloin medallions and spoon the warm black beans alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g bone-in pork baby back ribs
- 7 oz200g pork tenderloin
- 2 tbsp2 tbsp smoked paprika
- 2 tbsp2 tbsp brown sugar
- 4 cloves4 cloves garlic
- 1 tsp1 tsp cayenne
- 1 tsp1 tsp salt
- 1/2 cup120g tomato paste
- 2 tbsp2 tbsp molasses
- 2 tbsp2 tbsp apple cider vinegar
- 8.8 oz250g cooked black beans
- 4 tsp4 tsp olive oil
