Pork Ribs

LEAN PROTEIN
Proteins 🇺🇸 USDA DGA🫒 Mediterranean

Pork Ribs

⚖️ Portion: 5 oz cooked  |  ⚙️ Appliances: Stove / Oven, Air Fryer
Calories
🔥 220 kcal
Protein
🥩 28g
Net Carbs
🥔 4g
Healthy Fats
🥑 10g
🔪 1. Prep & Pre-Treatment

Measure portion accurately on a digital food scale for consistent macro tracking.

🌿 2. Seasoning & Flavor Profile

Sea salt, cracked black pepper, garlic herb seasoning, or fresh citrus.

🔥 3. Appliance Cooking Instructions
⚙️ Stove / Oven: Prepare over medium heat or roast at 400°F until tender and cooked through.
⚙️ Air Fryer: Air fry at 380°F with a light mist of avocado or olive oil spray.
🍽️ 4. Serving & Plating

Pair with lean protein, fibrous vegetables, or complex carbohydrates according to your active daily workout scaling.

❄️ 5. Meal-Prep Storage & Reheat
Fridge: 4 days  |  Freezer: 60 days
Optimal Reheat: Microwave covered for 60–90 seconds or crisp in air fryer for 3 mins.

A competition-style St. Louis spare rib recipe uses a standard multi-stage process (often called the 3-2-1 or modified 2-1-1 method) designed to build rich bark, tender meat that stays on the bone for a clean bite, and a glossy, tacked-up glaze.


Ingredients

  • The Ribs: 2 racks of well-marbled St. Louis cut spare ribs (membrane removed, trimmed into a neat rectangle)
  • Binder: Yellow mustard or mayonnaise
  • Dry Rubs: Layered approach—a base garlic-jalapeño or hot rub followed by a sweet/classic BBQ rub
  • The Wrap (The “Butter Bath”):
    • Parkay margarine or unsalted butter
    • Light brown sugar
    • Honey or agave syrup
    • Apple juice (and/or a splash of vinegar/hot sauce for acidity)
  • The Glaze: Sweet barbecue sauce mixed with a finishing glaze or vinegar sauce
  • Wood: Cherry and hickory chunks/pellets

Step-by-Step Method

1. Prep & Trim

  • Square the slab: Trim off ragged ends, the skirt, and the tail-side bones so the rack forms an even, uniform rectangle.
  • Remove membrane: Peel the silver skin off the bone side using a paper towel or the edge of a butter knife for grip.
  • Apply binder & rub: Brush a very thin coat of mustard over the ribs. Apply a base layer of hot/garlic rub, then top with a medium coat of sweet/classic rub. Let the rub “set” or sweat for 15 to 30 minutes.

2. Smoke (Unwrapped)

  • Preheat smoker: Bring your smoker or cooker to 250°F using cherry and hickory wood for clean smoke.
  • Cook: Place the ribs on the smoker. Smoke for roughly 2 hours, spritzing lightly with a 50/50 mix of apple juice and water every 30 minutes to keep the surface moist and build color.

3. The Foil Wrap (Braise)

  • Build the bed: Lay down heavy-duty aluminum foil. Add pats of butter, a drizzle of honey, and brown sugar.
  • Wrap: Place the ribs meat-side down into the butter-sugar mixture so the meat absorbs the braise and protects the bone side. Add a splash of apple juice/vinegar before sealing the foil tightly.
  • Cook wrapped: Return to the smoker at 250°F for about 1 to 1.5 hours, until the meat pulls back nicely from the bone tips and passes a tenderness check (soft, near 204–205°F internal temperature).

4. Glaze & Tack Up

  • Unwrap: Carefully remove the ribs from the foil (you can use a piece of the foil as a “boat” if needed).
  • Sauce: Brush a warm mixture of your BBQ sauce and finishing glaze across both sides. Lightly dust with a pinch of dry rub.
  • Set the sauce: Put the ribs back on the smoker (unwrapped) for 10 to 15 minutes until the sauce caramelizes and tacks up.
  • Rest: Rest the ribs for 15 to 30 minutes in a cooler or on a cutting board before slicing individually between the bones.