Celebrity Chef Rocco Di Spirito teaches us a healthy twist on some mouthwatering BBQ ribs.
Asian Style BBQ Ribs with Fat Free Slaw
Mix it up a bit at a tailgate party with an Asian twist on the classic American BBQ ribs. Not only are these ribs a delicious deviation on the typical BBQ treatment, they are a fraction of the calories, now that is what I call a win for the home team!
Ingredients For Ribs:
1. 1 rack baby back ribs (1 1⁄2 to 1 3⁄4pounds),trimmed of all visible fat
3. 1⁄4 cup no salt added blackening spice (such as Obie Cue’s)
4. 1 teaspoon hickory smoke powder
5. 3⁄4 cup reduced sugar ketchup, such as Heinz
6. 1⁄4 cup red wine vinegar
7. 2 tablespoons reduced sodium tamari soy sauce
8. 1⁄4 cup sugar free teriyaki sauce (such as Seal Sama) 9. 1 1⁄2 tablespoons sriracha
10. 2 cloves garlic
11. 1⁄2 cup onions
12. 1⁄4 cup peeled and sliced ginger
Ingredients For Slaw:
1. 1⁄4 cup plus 1 tablespoon fat free Greek yogurt (such as Fage 0%)
2. 1 lime,juiced plus 1⁄4 teaspoon of grated zest
3. 2 teaspoons sriracha hot sauce
4. 4 packets monk fruit extract(such as Monk Fruit in the Raw)
5. 1 twelve ounce bag broccoli slaw (such as Dole)
6. 1 cup cilantro sprigs
1. Preheat the oven to 325°F. Lay a 2-foot-long piece of aluminum foil on a baking sheet, and set it aside.
2. In a blender, combine the remaining ingredients and blend until smooth. Pour the sauce over the meat, turning to coat it completely, ending meat side up.
3. Cut the rib rack in half; season it generously with salt and 3 tablespoons of the blackening spice and place the ribs on a grill or grill pan to char the spice. Once blackened move the ribs to the prepared baking sheet meat side down.
4. Place another piece of foil on top, and fold up the edges of the foil to make a tightly sealed package and place in the oven. Bake until ribs are tender about 60-90 minutes.
5. Mix all the ingredients for the slaw, season with salt and set aside
6. Remove the ribs from the oven and spoon any remaining saucy liquid over the top of the ribs and place back in the oven to continue to bake and glaze the ribs, about 5 minutes. Remove and place on a cutting board.
7. Slicing in between the bones, cut the ribs into 4 portions and serve with slaw.
Personalize your blackening spice mixture by grinding it yourself.
318.75 calories, 18.05g fat,(7g sat fat) 80mg cholesterol, 1537 mg sodium, 14.3g carbohydrate, 2.5g fiber, 24.3g protein
Yield: 4 adult tailgate dishes
Loaded Baked Potato Skins
1. 2 medium russet potatoes
2. Olive oil cooking spray
3. Salt and freshly ground black pepper
4. 1 ½ cups shredded 75% reduced-fat cheddar cheese, such as Cabot
1. Preheat the oven to 475F. Line a baking sheet with foil and set it aside.
2. Prick the surface of the potatoes several times with a fork. Microwave the potatoes on high until they are completely cooked through, about 12 minutes, turning them halfway through the cooking time. Let the potatoes cool until you can handle them. Then cut each potato in half lengthwise, and using a small spoon, scoop out and discard (or reserve for another use) the flesh of the potatoes, leaving a very thing wall of flesh on the skin, less the ¼ inch thick.
3. Place the potato shells on the prepared baking sheet. Spray them, inside and out, with cooking spray, and season with salt and pepper to taste. Bake the potato shells until they are golden brown and beginning to crisp, about 10 minutes.
4. Divide the cheese among the shells. Sprinkle the bacon pieces on top of the cheese, and bake until the cheese is bubbly, about 8 minutes.
5. Serve the potatoes topped with a dollop of sour cream and a sprinkling of chives.
187 calories, 6.6g fat (0g sat), 24mg cholesterol, 678mg sodium, 14g carbohydrate, 2g fiber, 18g protein
Chocolate Brownie Cupcake with Cream Cheese Icing and Chocolate Chips
This chocolate cupcake is not only moist and delicious but they are good for you! They are packed with black beans and we use a widely available gluten free oat flour to replace the flour so they are 100% gluten free as well.
1. 15 ounces black beans
2. 1/4 cup raw agave nectar
3. ¼ cup stevia syrup
4. 18 packets stevia
5. 1/2 cup unsweetened cocoa powder
6. 2 teaspoon instant espresso powder
7. ¼ cup Fage 0% fat free greek yogurt
8. 1 teaspoon baking powder
9. 2 tablespoons oat flour
10. ½ tablespoon butter, melted
11. 1 teaspoon vanilla extract
12. 5 egg whites, beaten until stiff
13. 5 tablespoons fat free cream cheese
14. 5 tablespoons vanilla flavor sugar free, fat free pudding (such as Jello)
15. 4 drops red food coloring
16. 96 mini dark chocolate chips
1. Preheat oven to 335 F.
2. Lay out 16 cupcake papers into a cupcake pan. Spray each one with cooking spray.
3. Blend the beans, agave, ½ the stevia syrup, espresso, baking powder, oat flour, butter and vanilla extract until very smooth. Scrape out into a bowl and add cocoa powder, and whisk until smooth. Fold in the egg whites in three separate additions making sure to keep as much volume as possible. Pour the cupcakes into the paper molds and place in the oven and cook until they are just cooked through, about 15 minutes.
4. Meanwhile mix the pudding, cream cheese and food coloring until smooth in a bowl with a whisk. Using a rubber spatula, scrape the icing into a small piping bag.
5. Remove the cupcakes and move to a wire rack to cool. With a brush, glaze each cupcake with the remaining stevia syrup. Ice the cupcakes evenly with the pastry bag and place 6 chips on each cupcake and put the cupcakes on a large serving platter.
Use a 2 ounce ladle to easily and evenly pour the cup cake batter into each paper.
77 calories, 1.83 g fat (.9g sat, 0g mono, 0g poly), 2mg cholesterol, 44mg sodium, 11.62g carbohydrate, 2.4g fiber, 4.5g protein
Yield: 16 cupcakes