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If you're looking for the perfect comfort food, these keto short ribs won't disappoint! They are marinated in herbs and spices and then slow cooked until soft and tender.
I first seared the ribs before baking them on low, covered with aluminium foil for several hours. This way you will get perfectly flavoured fall-of-the-bone ribs! I serve these braised ribs with simple cauliflower mash for the perfect low-carb winter warmer.
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Hands-on Overall
Serving size 1 rib + 1 cup cauli-mash
Nutritional values (per serving, 1 rib + 1 cup cauli-mash)
Net carbs6.7 grams
Protein36.5 grams
Fat55.1 grams
Calories672 kcal
Calories from carbs 4%, protein 22%, fat 74%
Total carbs11.1 gramsFiber4.4 gramsSugars3.4 gramsSaturated fat27.6 gramsSodium1,071 mg(47% RDA)Magnesium85 mg(21% RDA)Potassium1,138 mg(57% EMR)
Ingredients (makes 6 servings)
Short ribs:
- 6 bone-in short ribs (1.8 kg/ 4 lbs) - will yield about 60% meat
- 1 tsp sea salt
- 1 tsp ground black pepper
- 2 tbsp ghee or duck fat (30 ml)
- 1 tsp garlic powder
- 1 tsp onion powder or 2 tsp onion granules
- 1 tbsp sweet paprika or smoked paprika
- 1 tbsp dried oregano or rosemary
- 1/2 tsp chili powder
- 2 tbsp coconut aminos or tamari sauce (30 ml)
- 1 cup bone broth or chicken stock (240 ml/ 8 fl oz)
Cauli-mash:
- 1 large cauliflower (1 kg/ 2.2 lb)
- 1 stick unsalted butter or 1/2 cup ghee extra virgin olive oil (113 g/ 4 oz)
- 1 tsp sea salt
- 1/2 tsp ground black pepper
Instructions
- Preheat the oven to 150 °C/ 300 °F (fan assisted), or 170 °C/ 340 °F (conventional). Season the ribs with a good pinch of salt and pepper. (Total weight of 6 short ribs with bones will be about 1.8 kg.)
- Heat pot over high heat (or use the Saute setting on the Instant Pot). Add in ghee and heat up. Once hot, sear the short ribs in for about 1 minute per side. Remove from pot and set aside.
- Transfer the seared ribs to a baking tray. In a small bowl, mix the garlic powder, onion powder, paprika, oregano and chili powder. Sprinkle the seared ribs.
- Turn the ribs on the other side to sprinkle all over with all of the spice mix.
- Pour coconut aminos and bone broth into the tray. Cover with aluminium foil. Transfer into the preheated oven and bake for 3 1/2 to 4 hours, until the meat is tender.
- Make the cauliflower mash. Cut the cauliflower into florets. Place cauliflower in a steamer basket over a pot filled with 1-2 cups of water. Bring to a boil and cook for 8-10 minutes. Do not overcook. Remove the lid and let the steam escape.
- Meanwhile, prepare the cauliflower mash. Transfer the cauliflower into a blender and add the butter (or use ghee or olive oil), and a good pinch of salt and pepper. Process until smooth. Set aside.
- Remove the ribs from the oven and set aside to cool down for a few minutes before serving.
- Serve the cauliflower mash with the braised short ribs and pour some of the meat juices over. Sprinkle with sliced spring onions.
- To store, refrigerate for up to 4 days. The meat can be frozen for up to 2 months but the mash is best prepared fresh.
Ingredient nutritional breakdown (per serving, 1 rib + 1 cup cauli-mash)
| Net carbs | Protein | Fat | Calories |
|---|
| Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw |
| 0 g | 32 g | 33.6 g | 431 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Ghee, clarified butter |
| 0 g | 0 g | 5 g | 45 kcal |
| Garlic powder, spices |
| 0.3 g | 0.1 g | 0 g | 2 kcal |
| Onion powder, spices |
| 0.3 g | 0 g | 0 g | 1 kcal |
| Paprika, spices |
| 0.2 g | 0.2 g | 0.1 g | 3 kcal |
| Oregano, dried |
| 0.2 g | 0.1 g | 0 g | 2 kcal |
| Chile (chili) powder, spices (ancho, chipotle, Mexican chile powder) |
| 0 g | 0 g | 0 g | 1 kcal |
| Coconut aminos (substitute to soy sauce) |
| 0.3 g | 0 g | 0 g | 2 kcal |
| Beef bone broth, beef stock |
| 0.1 g | 0.6 g | 0.5 g | 7 kcal |
| Cauliflower, fresh |
| 5 g | 3.2 g | 0.5 g | 42 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.2 g | 15.3 g | 135 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1 rib + 1 cup cauli-mash |
| 6.7 g | 36.5 g | 55.1 g | 672 kcal |
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