Chef Rob and guest Dennis Trochesset, the Director of Operations for Gulf Coast Restaurants LLC, make half time healthy with BBQ boiled ribs, potato veggie salad, and a yogurt cole slaw. We go to Mississippi State University to experience championship tailgating. Registered dietician Rebecca Turner makes a healthy half-time appetizer.
Full Episode
Recipes
BBQ BOILED RIBS
Ingredients:
6 OZ spareribs bone in
3 cups skim milk for boiling
1 bay leave
1 tspn peppercorns whole
¼ tspn crab boil
1 tspn parsley
1 tbspn garlic
1 tbspn yellow onion coarse cut
1 tbspn turnip coarse cut
COOKING INSTRUCTIONS FOR RIBS
Heat large sauce pan with milk, bay leave, peppercorns, crab boil, parsley, onion, turnip, garlic and place ribs in boiling water and simmer for 12-15 minutes. Reduce to low simmer for an additional 45-60 minutes till tender. This process will remove the fat from the ribs and tenderize them. Meat should be loose when finishes or continue cooking additional time. Each rib rack is different and some may take longer. When complete place ribs on a grill and sear till crispy on the outside. Baste with the sauce recipe below and hold till plating.
HEALTHY BBQ SAUCE
Ingredients:
1 tbspn honey
1 tspn tomato paste
½ tspn black pepper
½ tspn garlic powder
½ tspn onion powder
1 tspn vegetable stock
¼ tspn chili powder
COOKING INSTRUCTIONS FOR BBQ SAUCE
Place all ingredients in sauce pan and heat and stir till mixed evenly. Hold on side warm and use to baste the rib rack.
BAKED POTATO VEGGIE SALAD
Ingredients:
¼ cup baked and diced potatoes (Yukon)
½ tspn canola oil
1 tbspn diced zuchini
1 tbspn diced yellow squash
1 tbspn diced carrots
½ tspn diced green onion
1 tspn diced yellow onion
½ tspn minced garlic fresh
1 tbspn vegetable stock
½ tspn black pepper
½ tspn diced tarragon or available fresh aromatic herb: tarragon, basil, oregano etc
1 tbspn Greek non-fat yogurt
COOKING INSTRUCTIONS FOR BAKED POTATO VEGGIE SALAD
Remove cooked potatoes from oven and place in large mixing bowl. Place oil in saute pan and add zucchini, squash, onion, garlic, carrots, green onion, pepper and toss. Add stock to deglaze and put tarragon and toss. Remove from heat and add yogurt making sure to mix well. Refrigerate and serve
HEALTHY YOGURT COLE SLAW
Ingredients:
½ cup cabbage cut julienne
1 tbspn purple cabbage cut julienne
1 tbspn carrots cut julienne
½ tspn black pepper
½ tspn horseradish
½ tspn sugar substitute sucralose
1 tbspn parsley diced
2 tbspn Greek non-fat yogurt
COOKING INSTRUCTIONS FOR HEALTHY YOGURT COLE SLAW
Mix all ingredients in a large mixing bowl till blended well. Chill to serve.
PLATING ENTRÉE
Place ribs on side of plate with both the cole slaw and potato salad flanking to the left and right. This dish should look like a traditional BBQ plate. Enjoy!
