BBQ Braised Short Ribs – Maria Mind Body Health

Many of you know that I have been on a weight loss journey over the past few months and one of the recipes I made for dinner is BBQ Braised Short Ribs and they are so delicious, I wanted to share my recipe with you all!

When you enjoy braised short ribsyou don’t just get flavor; Beef short ribs are rich in nutrients and provide high-quality protein, healthy fats and a wide range of vitamins and minerals. The slow stewing process does not reduce much of the nutrition; in fact, the breakdown of collagen in gelatin adds intestinal and joint benefits.

Here is an overview of the nutrients in beef ribs (values ​​per 100g cookedstewed, approximately):

🔑 Macronutrients

• Calories: ~250–300 kcal

• Egg white: ~20–22 g (complete, with all essential amino acids)

• Fat: ~20–25 grams

  • Saturated: ~9 g

  • Monounsaturated: ~10 g

  • Polyunsaturated: ~1 g

• Carbohydrates: 0 g (meat itself is carbohydrate-free)

💡Protein supports muscle recovery and growthwhile collagen-rich cuts also nourish joints, ligaments and skin.

🧬 Most important micronutrients

• Iron (heme): ~2.6 mg (15% RDA) – high bioavailability, prevents anemia

• Zinc: ~5–6 mg (50% RDA) – immune system support, wound healing, testosterone regulation

• Selenium: ~30 mcg (55% RDI) – antioxidant, thyroid function

• Phosphorus: ~180 mg (15% RDI) – bones, energy metabolism

• Magnesium: ~20 mg – energy production, muscle relaxation

• Potassium: ~280–300 mg – fluid balance, blood pressure regulation

💊 B-Vitamins

Beef short ribs are rich in energy supporting B vitamins:

• Vitamin B12: ~2.6 mcg (100% RDA) – essential for red blood cells, nerves, DNA

• Niacin (B3): ~5 mg (25% RDA) – energy metabolism

• Vitamin B6: ~0.3 mg (20% RDA) – amino acid metabolism, neurotransmitters

• Riboflavin (B2): ~0.2 mg (15% DV) – cellular energy, antioxidant recycling

🦴 Benefits of collagen and gelatin (by braising)

Because short ribs are a connective tissue-rich cutBraising extracts:

• Collagen → Gelatin: supports the intestinal wall, joint health and skin elasticity

• Glycine and Proline: calming amino acids that support sleep, liver detoxification and connective tissue

✅ Summary

Braised short ribs provided:

• Completely high-quality proteins

• Rich in heme iron, zinc, selenium and B vitamins

• A source of collagen/gelatin for intestines, joints and skin

• Balanced fats that support energy and hormone health

🔑It’s not just comfort food, it’s a nutritional powerhouse when enjoyed as part of a whole food diet.

BBQ Braised Short Ribs

Maria Emmerich

Preparation time 10 minutes minutes

Cooking time 4 o’clock o’clock

Total time 4 o’clock o’clock 10 minutes minutes

Get recipe ingredients

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• Heat the oven to 275 degrees.

• Heat the fat in a large Dutch oven over medium heat. Season the short ribs on all sides with 1 tablespoon of smoked salt and a teaspoon of pepper. Sear the short ribs until golden brown on all sides, about 2 minutes per side, working in batches if necessary.

• Increase heat to medium and add garlic and onion, cooking for 5 minutes. Season with 1/2 teaspoon salt. Add tomato sauce and stir to coat. Continue cooking, stirring occasionally, until the tomato sauce begins to caramelize slightly at the bottom of the pot, about 2 minutes.

• Add the stock and stevia glycerite. Using a wooden spoon, scrape up any browned or caramelized bits. Bring to the boil, cover and put in the oven.

• Cook undisturbed until the short ribs are meltingly tender and falling off the bone, about 3½ to 4 hours.

• Remove from the oven and serve.

Calories: 1003 | Fat: 89G | Egg white: 43G | Carbohydrates: 3G | Fiber: 1G | P:E ratio: 0.5

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