On this episode we meet the Nelson family as they introduce us to their favorite recipe Five Star Ribs in a Barrel with Creamed Corn. With over 2,000 calories per serving, this dish is in need of a healthy makeover! Our two chefs will battle it out to see who can rehab that recipe and make it more nutritious, but just as delicious.
CHEF KEONI’S RECIPE: BONELESS SHORT RIB SKEWERS WITH BBQ SAUCE & CREAMED CORN
Cook Time 30 Minutes
Prep Time 15 minutes
Short ribs and BBQ sauce:
2 lbs. boneless Certified Angus chuck short ribs, portioned into strips 1 inch by 3/8 inch by 6 inch (24 pieces)
1 1/2 teaspoons garlic salt
24 9-inch bamboo skewers, soaked in water
1 6 oz. can tomato paste
1 cup apple cider vinegar
½ cup no sodium chicken broth
1/2 cup honey
3 tablespoons low sodium Worcestershire
3 tablespoons Dijon mustard
1 tablespoon granulated or powdered garlic
1 tablespoon granulated or powdered onion
2 tablespoons liquid smoke
½ tablespoon ground cayenne pepper
1 tablespoon butter
½ cup finely minced onion
1 16 oz. package frozen baby white corn kernels, thawed
1 bay leaf
2 cups 1% low fat milk
1/2 teaspoon kosher salt
1 teaspoon freshly ground pepper
½ teaspoon fresh thyme leaves, chopped
Prepare your grill:
Heat a grill to high heat, or place a grill pan on the stove on high.
Make the BBQ Sauce:
Make the BBQ Sauce. Combine the tomato paste, cider vinegar, chicken broth, honey, Worcestershire, Dijon, granulated garlic, granulated onion, liquid smoke and cayenne pepper. Whisk together and bring to a boil. Reduce to a simmer and slowly cook for 20 minutes, until thickened.
Cook the onions for the creamed corn:
While the BBQ sauce is simmering, start preparing the creamed corn. Heat a large 4-quart pot on the stove on medium heat. Add the butter, when melted add the onion and sweat it in the butter for 2 minutes.
Add the creamed corn ingredients to the pot:
Add in the corn and stir. Add the bay leaf, milk, and salt and pepper. Cook for 10 minutes.
Blend half of the creamed corn mixture:
Take half of the corn mixture and put in a blender or food processor. Pulse the corn until it is broken up and creamy, but still slightly chunky.
Return the blended cream corn mixture to the pot, and cook the creamed corn:
Return it to the pot with the whole corn. Add in the second cup of milk and the fresh thyme leaves. Cook for 2 minutes to incorporate the flavors of the pureed and whole corn.
Season and skewer the beef:
To prepare the beef, season the boneless short ribs with the garlic salt and skewer one beef strip per skewer.
Grill the beef:
When the grill is ready, clean the grates and spray lightly with non-flammable nonstick spray.
Place the skewers on the grill and baste with the BBQ sauce. Cook for 2 minutes then turn and baste with more sauce. Cook for 2 more minutes on the other side. Continue to baste and turn until the sauce thickens on the beef and the desired doneness is achieved.
Serve 4 skewers per person with a side of creamed corn. Place the extra BBQ sauce in a bowl and set on the table with a serving spoon.
Nutritional information: (per serving)
Per serving (1/6 of recipe)
Total Fat: 31.6 g
Saturated Fat: 14 g
Cholesterol: 122.6 mg
Protein: 33.7 g
Carbohydrate: 47.9 g
Dietary Fiber: 3.892 g
Total Sugars: 26.8 g
Calcium: 149 mg
Magnesium: 69.9 mg
Potassium: 1073 mg
Sodium: 884.4 mg
Vitamin D: .187 mcg