FALL OFF THE BONE Protein-Packed Short Ribs

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)

• Protein: 35–40g (supports muscle repair and satiety)

• Fat: 25–30g (rich in energizing fats, including omega-3s if using grass-fed beef)

• Carbs: 5–8g (naturally low-carb, with fiber from veggies)

• Iron: 20% DV (critical for energy and oxygen transport)

Ingredients (Serves 4)

• 3–4 lbs bone-in beef short ribs (pat dry with paper towels)

• 2 tbsp olive oil

• 4–5 garlic cloves, minced

• 1 medium onion, diced

• 1 red bell pepper, diced

• ¼ cup fresh cilantro, chopped (plus extra for garnish)

• ½ cup cheap dry red wine (e.g., Merlot, Cabernet)

• ½ cup tomato sauce (use sparingly to avoid overpowering)

• 2–3 cups beef broth (enough to almost cover the meat)

• 1 tsp salt (plus more to taste)

• 1 tsp black pepper

• ½ tsp cayenne pepper (adjust for heat)

Instructions

1. Sauté Aromatics

   • Heat olive oil in a large skillet or Dutch oven over medium heat.

   • Add garlic, onion, red bell pepper, and cilantro. Sauté for 3–4 minutes until fragrant and softened.

2. Brown the Short Ribs

   • 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.

   • Season with salt, pepper, and cayenne while the meat browns.

3. Deglaze and Simmer

   • Stir in tomato sauce and cook for 1 minute to meld flavors.

   • Pour in red wine, scraping up any browned bits from the pan. Let simmer for 5–7 minutes to cook off the alcohol.

4. Braise the Meat

   • 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.

   • 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.

5. Serve

   • Skim excess fat from the sauce if desired. Adjust salt/pepper to taste.

   • Serve short ribs over creamy mashed potatoes, polenta, or rice, garnished with fresh cilantro.

Why This Recipe Works for Your Health

• High-Quality Protein: Short ribs provide all nine essential amino acids for muscle growth and recovery.

• No Hidden Junk: Skip the processed additives common in restaurant versions.

• 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. 🥩✨

Conclusion

Whether you're preparing a hearty meal to fuel your workout or simply craving a flavorful, high-protein dish, these Protein-Packed Braised Short Ribs are an excellent choice. Not only do they offer a delicious combination of tender meat and nutrient-dense ingredients, but they’re also a fantastic way to meet your protein needs. If you're looking for more ways to incorporate high-protein meals into your diet, be sure to check out our high-protein beef jerky recipe for a convenient, on-the-go snack that’s as satisfying as it is nutritious. And if you're looking to take your fitness journey further, explore our Fitness Trainer App to access personalized workouts and stay motivated on the go!