Royal Hawaiian Ribs

Gluten Free
Dairy Free
Health score
11%
Royal Hawaiian Ribs
70 min.
6
582kcal

Suggestions

Ingredients

  • pounds baby back ribs cut into 3- to 4-rib sections
  • 0.5 cup brown sugar 
  •  carrots sliced
  • stalk celery sliced
  • cup chicken stock see 
  • tablespoon chile pepper minced
  • piece ginger fresh thick peeled sliced
  • tablespoon ginger fresh minced
  • tablespoon garlic minced
  • cloves garlic smashed
  •  green onions thinly sliced
  • tablespoons hoisin sauce 
  • servings oil for brushing
  •  onion quartered
  • cup pineapple juice canned
  • 0.5 cup salt 
  • tablespoons soya sauce 
  • teaspoon worcestershire sauce 

Equipment

  • baking sheet
  • sauce pan
  • pot
  • grill
  • grill pan

Directions

  1. Place the ribs in a large pot, cover with cold water and add the salt, carrot, celery, onion, garlic and ginger. Bring the ribs to a boil, reduce the heat and simmer until the ribs are very tender but not completely falling off the bone, about 45 minutes.
  2. While ribs are cooking, make the sauce.
  3. Combine the pineapple juice, chicken stock, brown sugar, hoisin, soy sauce, garlic, ginger, chile, Worcestershire sauce and 1 of the green onions in a large saucepan. Bring to a boil, reduce the heat and simmer until thickened.
  4. Heat a grill or grill pan over medium-high heat.
  5. Drain the ribs and discard the vegetables and ginger. Spray a baking sheet with cooking spray.
  6. Place the ribs on the baking sheet and brush them with oil.
  7. Brush the sauce on the ribs and grill, brushing on more sauce occasionally, until heated through, 2 to 3 minutes per side.
  8. Transfer the ribs to a platter, brush once more with the sauce, scatter with the remaining green onion and serve.

Nutrition Facts

Calories582kcal
Protein20.3%
Fat58.27%
Carbs21.43%

Properties

Glycemic Index
47.97
Glycemic Load
1.19
Inflammation Score
-8
Nutrition Score
21.619130507759%

Flavonoids

Apigenin
0.19mg
Luteolin
0.08mg
Isorhamnetin
0.92mg
Kaempferol
0.22mg
Myricetin
0.05mg
Quercetin
4.24mg

Nutrients percent of daily need

Calories:582.14kcal
29.11%
Fat:38.13g
58.67%
Saturated Fat:9.48g
59.24%
Carbohydrates:31.55g
10.52%
Net Carbohydrates:30.02g
10.92%
Sugar:26.01g
28.9%
Cholesterol:99.95mg
33.32%
Sodium:10067.26mg
437.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.89g
59.78%
Selenium:45.77µg
65.39%
Vitamin B3:10.95mg
54.77%
Vitamin B1:0.73mg
48.53%
Vitamin B6:0.76mg
38.08%
Vitamin A:1841.46IU
36.83%
Vitamin B2:0.52mg
30.67%
Phosphorus:261.5mg
26.15%
Zinc:3.91mg
26.08%
Vitamin K:22.35µg
21.29%
Vitamin E:2.96mg
19.75%
Potassium:600.48mg
17.16%
Vitamin B12:0.8µg
13.34%
Vitamin B5:1.31mg
13.13%
Vitamin C:10.42mg
12.63%
Copper:0.25mg
12.48%
Iron:1.94mg
10.75%
Vitamin D:1.57µg
10.48%
Magnesium:41.44mg
10.36%
Manganese:0.19mg
9.57%
Calcium:93.42mg
9.34%
Fiber:1.53g
6.12%
Folate:17.35µg
4.34%