Barbecue Ribs with Marinated Coleslaw

Serves 4

This recipe could be used whilst on the Palaeolithic diet. However, the sauce may need to be modified or simply use less as it\'s very high in sugar. I would suggest choosing a much leaner cut of meat to be used as the ribs, and this will then reduce the total fat and saturated fat in the recipe. Using less oil and sugar in dressing for the coleslaw will also dramatically reduce the total fat and sugar in the recipe.

The sodium is also quite high, which is reflected by the sauces used for the ribs, and those concerned about salt content should use less when making this recipe. Overall, by reducing the oils and sugar in the recipe the total energy will reduce allowing people who are watching out for heart health, carbohydrates, fat, and weight management to be able to use this recipe. It is good to note, that this recipe is a good source of fibre.

	Quantity per serving	Quanitity per 100g
Weight (g)	1488.88g	100.00g
Energy (kJ)	10266.47kJ	689.55kJ
Protein (g)	242.63g	16.30g
Total Fat (g)	123.09g	8.27g
- Saturated Fat (g)	41.92g	2.82g
- Polyunsaturated Fat (g)	13.32g	0.89g
- Monounsaturated Fat (g)	59.76g	4.01g
Carbohydrate (g)	81.22g	5.46g
Sugars (g)	76.50g	5.14g
Dietry Fibre (g)	12.19g	0.82g
Sodium (mg)	5779.19mg	388.16mg

Ingredients

Method

Dry spice rub
2 tbsp sweet paprika
2 tbsp salt
2 tbsp garlic powder
1 tbsp black pepper
1 tbsp onion powder
1 tbsp cayenne pepper
1 tbsp dried thyme
1 tbsp dried oregano

Ribs
4 racks pork baby back ribs (about 3-4 kilos)
2-3 tbsp favourite rib rub (see above)
3 cups BBQ sauce (recipe follows – or can use your favourite BBQ sauce)
1-2 bottle of dark beer

Chipotle sauce
25g butter
1 large onion, chopped
1 jalapeño chilli, chopped
400g tin tomato puree
1 smoked chipotle* chilli
1 tbsp molasses
1 tbsp dark brown sugar
2 cloves garlic, chopped
1/4 cup white wine vinegar
1/3 cup Worcestershire sauce
1/3 cup Tabasco
2 tsp tomato paste

Marinated coleslaw
½ head of white cabbage, cored & sliced very thinly
½ head of red cabbage, cored & sliced very thinly
1 medium onion, cut in half and sliced very thinly
1 cup white wine vinegar
¾ cup vegetable oil
1 cup sugar
1 tbsp salt
1½ tbsp dry mustard
1 tbsp celery seed
½ cup chicken stock

Dry spice rub
Combine all ingredients – can be stored in airtight container. Makes about 2/3 cup.

Ribs
Rub the ribs on both sides with spice rub. Place in a large sealable bag or on a large sheet of aluminium foil placed in a large roasting pan. Cover with beer and seal. Marinate in the fridge for an hour or two. Remove the ribs from the bag or aluminium foil and bring to room temperature. Preheat the oven to 160 degrees. Line a large baking sheet with aluminium foil and remove ribs from marinade. Lay ribs on top, and tightly cover with foil. Roast 2 hours. Make the Chipotle BBQ Sauce (can be made ahead and stored in fridge). Pre heat the grill to medium heat. Remove Ribs from oven and uncover. Place the ribs onto the hot barbeque grill, brush ribs with sauce so that it caramelises onto the ribs. Cook over heat for 6-8 minutes on each side. Remove from BBQ and serve with your favourite accompaniment and additional BBQ sauce on the side.

Chipotle BBQ sauce
Sautee onions and jalapeños add to a blender with tomato puree, smoked chipotle chilli, molasses, sugar and garlic. Blend the sauce and return to pan over medium heat. Add vinegar, Worcestershire sauce, Tabasco and tomato paste. Simmer till reduced and quite thick. If too thick you can add a little water. *Chipotle chilli can be found in specialty stores that provide Mexican products.

Marinated coleslaw
In a stainless steel mixing bowl, layer the sliced cabbage and onion. In a 2 litre saucepan, combine the vinegar, oil, sugar, salt, dry mustard, celery seed, and chicken stock and bring to a boil. Pour the hot liquid over the cabbage and onion but do not mix. Cover tightly with plastic wrap and marinate for 6 -8 hours or overnight in the fridge. Toss before serving. The cabbage slaw can be made several days in advance and stored in the fridge until ready to use.

Recipe created by Victor Pisapia for Food Safari

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