Protein-Packed Braised Short Ribs
Tender, flavorful short ribs are a high-protein, nutrient-dense meal perfect for fueling your body. With 35–40g of protein per serving (depending on portion size), this dish delivers collagen-rich beef, metabolism-boosting spices, and a balanced mix of healthy fats and veggies. Cooking at home lets you prioritize quality ingredients, skip added sugars, and tailor the recipe to your dietary goals. Pair it with fiber-rich sides like roasted veggies or quinoa for a complete, muscle-friendly meal!
Macro Highlights (per serving, serves 4)
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Protein: 35–40g (supports muscle repair and satiety)
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Fat: 25–30g (rich in energizing fats, including omega-3s if using grass-fed beef)
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Carbs: 5–8g (naturally low-carb, with fiber from veggies)
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Iron: 20% DV (critical for energy and oxygen transport)
Ingredients (Serves 4)
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3–4 lbs bone-in beef short ribs (pat dry with paper towels)
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2 tbsp olive oil
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4–5 garlic cloves, minced
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1 medium onion, diced
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1 red bell pepper, diced
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¼ cup fresh cilantro, chopped (plus extra for garnish)
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½ cup cheap dry red wine (e.g., Merlot, Cabernet)
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½ cup tomato sauce (use sparingly to avoid overpowering)
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2–3 cups beef broth (enough to almost cover the meat)
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1 tsp salt (plus more to taste)
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1 tsp black pepper
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½ tsp cayenne pepper (adjust for heat)
Instructions
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Sauté Aromatics
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Heat olive oil in a large skillet or Dutch oven over medium heat.
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Add garlic, onion, red bell pepper, and cilantro. Sauté for 3–4 minutes until fragrant and softened.
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Brown the Short Ribs
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Push the veggies to the side of the pan. Add short ribs in a single layer (work in batches if needed). Sear for 3–4 minutes per side until deeply browned.
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Season with salt, pepper, and cayenne while the meat browns.
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Deglaze and Simmer
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Stir in tomato sauce and cook for 1 minute to meld flavors.
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Pour in red wine, scraping up any browned bits from the pan. Let simmer for 5–7 minutes to cook off the alcohol.
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Braise the Meat
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Pressure Cooker Method: Transfer everything to the pressure cooker. Add beef broth until liquid almost covers the meat. Cook on high pressure for 45 minutes. Natural release pressure for 10–15 minutes before opening.
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Dutch Oven/Slow Cooker Method: Add broth to the Dutch oven, cover, and braise in a 325°F oven for 4 hours (or simmer on low stovetop). For a slow cooker, cook on low for 6–8 hours.
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Serve
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Skim excess fat from the sauce if desired. Adjust salt/pepper to taste.
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Serve short ribs over creamy mashed potatoes, polenta, or rice, garnished with fresh cilantro.
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Why This Recipe Works for Your Health
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High-Quality Protein: Short ribs provide all nine essential amino acids for muscle growth and recovery.
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No Hidden Junk: Skip the processed additives common in restaurant versions.
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Balanced Flavors: Cayenne pepper adds a metabolism-revving kick, while fresh herbs and veggies amp up antioxidants.
Tip: For a leaner option, trim excess fat from the ribs before cooking, or refrigerate the braising liquid overnight and skim off solidified fat. 🥩✨
