7-Spice Garlic BBQ Short Ribs

Gluten Free
Dairy Free
Health score
19%
7-Spice Garlic BBQ Short Ribs
570 min.
4
578kcal

Suggestions

Ingredients

  • pinch spice powder 
  • cloves garlic minced
  • 0.3 teaspoon ground pepper white
  • tablespoons oyster sauce 
  • 0.3 cup asian pear puree (preferably from Korean Shingo pears)
  • tablespoon rice wine 
  • inch scallion sliced
  • 0.3 teaspoon shichimi togarashi (Japanese 7-spice powder)
  • pounds uncut short boneless
  • tablespoons soya sauce 
  • tablespoons rock sugar yellow chinese
  • tablespoons vegetable oil 
  • tablespoons vegetable oil plus more if needed
  • medium onion yellow thinly sliced

Equipment

  • frying pan
  • sauce pan
  • whisk
  • sieve

Directions

  1. Place the oil and garlic in a shallow frying pan.
  2. Mix until combined and the oil just covers the garlic, adding more oil as necessary. Cook over medium heat until the oil begins to bubble and the garlic turns golden brown, 2 to 3 minutes. Immediately remove from the heat and drain off the oil. Set the garlic aside and let cool.
  3. Combine the pear puree, sugar, soy sauce, oyster sauce, rice wine, pepper, schichimi togarashi and 5-spice powder in a 2-quart saucepan and mix thoroughly with a whisk. Cook over high heat until the mixture comes to a boil.
  4. Add the prepared garlic mixture, lower the heat and simmer until slightly thickened, about 15 minutes.
  5. Remove from the heat and stir in the onion and scallion.
  6. Let cool to room temperature, about 30 minutes.
  7. Meanwhile, remove any excess fat and sinew from the ribs.
  8. Cut into 1/2-inch cubes and transfer to a 4-quart container.
  9. Slowly pour the cooled BBQ marinade over the ribs and mix until thoroughly coated. Marinate the ribs in the refrigerator at least 8 hours.
  10. Drain the ribs and onion of excess BBQ marinade through a sieve or strainer.
  11. Heat the oil in a frying pan over high heat, 2 to 3 minutes.
  12. Add the ribs and onion and cook, mixing often to prevent burning, until caramelized and cooked to desired doneness, 2 to 3 minutes for medium-rare, 3 to 5 minutes for medium.
  13. Serve on rice, bread or salad.

Nutrition Facts

Calories578kcal
Protein31.72%
Fat58.39%
Carbs9.89%

Properties

Glycemic Index
53.96
Glycemic Load
5.84
Inflammation Score
-4
Nutrition Score
24.315651932488%

Flavonoids

Cyanidin
0.21mg
Catechin
0.03mg
Epigallocatechin
0.06mg
Epicatechin
0.38mg
Epigallocatechin 3-gallate
0.02mg
Luteolin
0.01mg
Isorhamnetin
1.41mg
Kaempferol
0.2mg
Myricetin
0.1mg
Quercetin
5.84mg

Nutrients percent of daily need

Calories:578.14kcal
28.91%
Fat:36.89g
56.76%
Saturated Fat:11.92g
74.52%
Carbohydrates:14.05g
4.68%
Net Carbohydrates:12.92g
4.7%
Sugar:8.37g
9.3%
Cholesterol:133.81mg
44.6%
Sodium:900.41mg
39.15%
Alcohol:0.6g
100%
Alcohol %:0.24%
100%
Protein:45.1g
90.19%
Vitamin B12:7.73µg
128.75%
Zinc:11.04mg
73.59%
Vitamin B6:1.02mg
50.95%
Selenium:34.26µg
48.94%
Phosphorus:465.11mg
46.51%
Vitamin B3:8.34mg
41.71%
Iron:5.46mg
30.32%
Potassium:918.43mg
26.24%
Vitamin K:27.11µg
25.82%
Vitamin B2:0.39mg
23.2%
Vitamin B1:0.25mg
16.45%
Magnesium:59.89mg
14.97%
Manganese:0.24mg
11.83%
Copper:0.22mg
11.24%
Vitamin B5:0.84mg
8.39%
Vitamin E:1.19mg
7.91%
Folate:23.17µg
5.79%
Vitamin C:4.55mg
5.51%
Fiber:1.13g
4.53%
Calcium:43.98mg
4.4%