LOW-FAT/SUGAR SPICY RIBS, prep ahead, easy-peasy, not frugal but fabulous

Better than a take-away: Spicy Chinese Ribs with a healthier twist

updated 11/25/ first posted 2015

Healthier Chinese Spicy Belly Pork Strips/Ribs ' 
'These were lovely and juicy; I usually avoid ribs because they're so messy!' Taster

These low-fat, low-sugar pork belly strips or ribs OR equivalent cuts of lamb are perfect during chaotic times: they're easily prepped the night before then slipped into the oven or an instant pot.  Save time and effort by halving and baking potatoes at the same time or preparing 5-minute Asian noodles.  A quick layered spinach salad makes a well-rounded meal.  

The meat is tender and spicy but without a gloopy, teeth-jarring sauce; it more than repays the cooking time.   

Whether using the most economic ribs or high-end belly slices, poaching them beforehand ensures tender meat which falls off the bone.  Pre-cooking also reduces fat. 

The belly pork slices pictured in are 1.5inches/4cm thick, from a specialist butcher 67 was testing; supermarkets often provide similar ones.  

A rack of ribs or individual ribs also work well so long as the meat is marinaded at least a couple of hours or preferably overnight.

Fat/cholesterol-phobes should remove fat before eating.

The recipe has been in 67's cookbook for ages but may have been adapted from  the (London) Times.

Cost: depends on the meat; £10'ish (2025)

Feeds: 6-8, recipe halves easily 

Ingred:
1 kilo/2 pounds ribs or belly slices
4 tbsp dry sherry/white wine/grape juice
4 tbsp reduced-salt (not low-salt) soy sauce (if there are salt or blood-pressure issues, replace half the soy sauce with good stock)
1/2 tbsp sugar
2 cloves garlic, grated or minced (opt)
1/4 tsp each dried cinnamon, nutmeg and cloves
1/4 tsp salt
1 rounded tbsp Dijon or other mild mustard

Method: 

1. Pre-tenderising: Bring a large pan of water to a boil with a couple of onions/or equivalent fennel or green of spring onions plus 1-2 carrots.  Immerse ribs in water.  Bring back to a boil, reduce heat to med (water bubbles gently).  Simmer 30 mins-1 hour or until meat is tender.
2. Mix sherry, soy sauce, sugar, garlic, mustard and spices in a glass dish or a freezer bag large enough for the meat. Marinade 2 hours or preferably overnight, turning the meat or smooshing it around in the bag at least once.
3. Roast on a rack in a roasting pan in a pre-heated oven (160C, 325F, gas 3). Bake 1.5-2 hours,  basting frequently with the marinade juices.  Turn halfway. 
4. Or follow manufacturers instruction for an Instant Pot
5. Serve with hot mustard

Comment: 'The ribs are lovely - I've never eaten ribs before as they always look so messy. Very juicy; soaked into my bread -- grand!' Political Agent

Tips:  

• 67's recommended reduced-salt soy sauce include Amoy (25% reduced salt) 25-35% salt reduced is about right - anything above that percentage suffers from lack of 'body' and taste
• If you love Chinese food but worry about salt and sugar, try Guilt-free Oriental Chicken with Chilli & Pineapple 

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This recipe has been developed by B Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.