Beer-Braised Ribs & Cauliflower Mash

Beer-Braised Ribs & Cauliflower Mash

Ingredients

For the ribs

• 3 pounds (1,360 grams) beef short ribs, cut into 2- to 21/2-inch pieces and trimmed (about 6 ribs)
• 1 medium (110 grams) red onion, chopped
• 2 celery stalks (80 grams total), sliced
• 3 garlic cloves, chopped
• 1/2 (16-ounce) bag baby carrots
• 2 tablespoons low-sodium tomato paste
• 1 (12-ounce) bottle light beer or 11/2 cups low-sodium beef broth
• 2 tablespoons Worcestershire sauce
• 3/4 teaspoon salt
• 1/2 teaspoon coarsely ground black pepper
• 1 cup (135 grams) frozen petite peas

For the cauliflower mashed potatoes

• 1 medium head (590 grams) cauliflower, cut into florets
• 3 garlic cloves, sliced
• 1/2 teaspoon salt
• 1/4 teaspoon coarsely ground black pepper

Directions

Sear short ribs on all sides in a heavy skillet over medium-high heat; this helps to render off more fat, in addition to trimming. Place ribs in an even layer in a (5-quart) slow cooker. Add onion, celery, garlic and carrots.

Stir together tomato paste, beer, Worcestershire sauce, salt and pepper. Pour over ribs and vegetables. Cover, and cook on low heat for 6–8 hours or until ribs are tender.

While the ribs are slow cooking, prepare the cauliflower mash. Heat about 2 inches of water in the bottom of soup pot fitted with a steamer basket. Allow water to boil then add cauliflower and garlic; steam 10 to 15 minutes or until cauliflower is tender. Drain, and place cauliflower and garlic in a food processor; puree until almost smooth. Stir in salt and pepper.

Once the ribs are tender, skim off excess fat and stir in peas; cover, and let stand 5 to 10 minutes until peas are thoroughly heated but remain bright green.

Transfer ribs and vegetables to a serving platter or serving plates with a slotted spoon. Spoon any fat off the top of liquid, and discard. Drizzle sauce over ribs, vegetables and cauliflower.

Nutrition Information

Serves: 6 |  Serving Size: 1 short rib + 1/2 cup vegetables + 1/2 cup mashed cauliflower

Per serving: Calories: 484; Total Fat: 24g; Saturated Fat: 8g; Monounsaturated Fat: 16g; Cholesterol: 168mg; Sodium: 838mg; Carbohydrate: 17g; Dietary Fiber: 5g; Sugar: 8g; Protein: 44g

Nutrition Bonus: Potassium: 1251mg; Iron: 42%; Vitamin A: 117%; Vitamin C: 88%; Calcium: 6%

Energizing Tips (optional)

• Serve with a side salad (1 cup salad greens + 1 tablespoon vinaigrette) for more calories, vitamins and minerals. (Per serving: Calories: 584; Fat: 32g; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 9g; Protein: 45g)