Beef Chuck Short Rib Keto Meal

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If you're looking for the perfect comfort food, these keto short ribs won't disappoint! They are marinated in herbs and spices and then slow cooked until soft and tender.

I first seared the ribs before baking them on low, covered with aluminium foil for several hours. This way you will get perfectly flavoured fall-of-the-bone ribs! I serve these braised ribs with simple cauliflower mash for the perfect low-carb winter warmer.

0 days, 3 hours, 30 minutes

Hands-on 30 minutes Overall 4 hours

Serving size 1 rib + 1 cup cauli-mash

Allergy information for Whole 30 & Keto Braised Short Ribs with Cauli-Mash

✔  Gluten free

✔  Dairy free

✔  Egg free

✔  Nut free

✔  Pork free

✔  Avocado free

✔  Coconut free

✔  Fish free

✔  Shellfish free

Nutritional values (per serving, 1 rib + 1 cup cauli-mash)

Net carbs 6.7 grams

Protein 36.5 grams

Fat 55.1 grams

Calories 672 kcal

Calories from carbs 4%, protein 22%, fat 74%

Total carbs 11.1 grams Fiber 4.4 grams Sugars 3.4 grams Saturated fat 27.6 grams Sodium 1,071 mg (47 % RDA) Magnesium 85 mg (21 % RDA) Potassium 1,138 mg (57 % EMR)

Ingredients (makes 6 servings)

Short ribs:

• 6 bone-in short ribs (1.8 kg/ 4 lbs) - will yield about 60% meat
• 1 tsp sea salt
• 1 tsp ground black pepper
• 2 tbsp ghee or duck fat (30 ml)
• 1 tsp garlic powder
• 1 tsp onion powder or 2 tsp onion granules
• 1 tbsp sweet paprika or smoked paprika
• 1 tbsp dried oregano or rosemary
• ¹/₂ tsp chili powder
• 2 tbsp coconut aminos or tamari sauce (30 ml)
• 1 cup bone broth or chicken stock (240 ml/ 8 fl oz)

Cauli-mash:

• 1 large cauliflower (1 kg/ 2.2 lb)
• 1 stick unsalted butter or ¹/₂ cup ghee extra virgin olive oil (113 g/ 4 oz)
• 1 tsp sea salt
• ¹/₂ tsp ground black pepper

Instructions

1. Preheat the oven to 150 °C/ 300 °F (fan assisted), or 170 °C/ 340 °F (conventional). Season the ribs with a good pinch of salt and pepper. (Total weight of 6 short ribs with bones will be about 1.8 kg.)
2. Heat pot over high heat (or use the Saute setting on the Instant Pot). Add in ghee and heat up. Once hot, sear the short ribs in for about 1 minute per side. Remove from pot and set aside.
3. Transfer the seared ribs to a baking tray. In a small bowl, mix the garlic powder, onion powder, paprika, oregano and chili powder. Sprinkle the seared ribs.
4. Turn the ribs on the other side to sprinkle all over with all of the spice mix.
5. Pour coconut aminos and bone broth into the tray. Cover with aluminium foil. Transfer into the preheated oven and bake for 3 ¹/₂ to 4 hours, until the meat is tender.
6. Make the cauliflower mash. Cut the cauliflower into florets. Place cauliflower in a steamer basket over a pot filled with 1-2 cups of water. Bring to a boil and cook for 8-10 minutes. Do not overcook. Remove the lid and let the steam escape.
7. Meanwhile, prepare the cauliflower mash. Transfer the cauliflower into a blender and add the butter (or use ghee or olive oil), and a good pinch of salt and pepper. Process until smooth. Set aside.
8. Remove the ribs from the oven and set aside to cool down for a few minutes before serving.
9. Serve the cauliflower mash with the braised short ribs and pour some of the meat juices over. Sprinkle with sliced spring onions.
10. To store, refrigerate for up to 4 days. The meat can be frozen for up to 2 months but the mash is best prepared fresh.

Ingredient nutritional breakdown (per serving, 1 rib + 1 cup cauli-mash)

Net carbs	Protein	Fat	Calories
Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
0 g	32 g	33.6 g	431 kcal
Salt, sea salt
0 g	0 g	0 g	0 kcal
Pepper, black, spices
0.1 g	0 g	0 g	1 kcal
Ghee, clarified butter
0 g	0 g	5 g	45 kcal
Garlic powder, spices
0.3 g	0.1 g	0 g	2 kcal
Onion powder, spices
0.3 g	0 g	0 g	1 kcal
Paprika, spices
0.2 g	0.2 g	0.1 g	3 kcal
Oregano, dried
0.2 g	0.1 g	0 g	2 kcal
Chile (chili) powder, spices (ancho, chipotle, Mexican chile powder)
0 g	0 g	0 g	1 kcal
Coconut aminos (substitute to soy sauce)
0.3 g	0 g	0 g	2 kcal
Beef bone broth, beef stock
0.1 g	0.6 g	0.5 g	7 kcal
Cauliflower, fresh
5 g	3.2 g	0.5 g	42 kcal
Butter, unsalted, grass-fed
0 g	0.2 g	15.3 g	135 kcal
Salt, sea salt
0 g	0 g	0 g	0 kcal
Pepper, black, spices
0.1 g	0 g	0 g	0 kcal
Total per serving, 1 rib + 1 cup cauli-mash
6.7 g	36.5 g	55.1 g	672 kcal

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Source: https://ketodietapp.com/Blog/lchf/whole-30-and-keto-short-ribs-with-cauli-mash

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