Keto Recipe: Keto BBQ Sauce and Ribs Recipe!

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Keto BBQ Sauce and Ribs Recipe!

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  1. Link to full recipe (plus corn bread and green beans recipes!): https://chipmonkbaking.com/blogs/news/how-to-make-the-ultimate-keto-bbq-feast

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    Keto BBQ Sauce Recipe:

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    Ingredients:
    -6 oz tomato paste (in a 6 oz can) (170 g)
    -2 cans water (use the tomato paste can) (12 oz/ 340 g)
    -1/2 can apple cider vinegar (use the can to measure) (3 oz/ 85 g)
    -1/2 can red wine vinegar (use the can to measure) (3 oz/ 85 g)
    -1/3 cup low carb brown sugar (or preferred keto sweetener)
    -1/2 cup diced onion (2 oz/ 57 g)
    -1 tsp minced garlic (1 large clove)
    -1/8 tsp ground cloves
    -1/2 tsp dried thyme
    -3/4 tsp ground chipotle pepper
    -1 tsp Hickory Liquid Smoke
    -2 tsp Worcestershire sauce
    -1/4 tsp salt
    -1/2 tsp freshly ground black pepper
    -4 tbsp butter (to be added after cooking)

    Instructions:
    1. Add the first 10 ingredients into a medium saucepan and simmer for 45 minutes (or longer if you prefer a thicker sauce)
    2. Measure the remaining ingredients into the BBQ sauce and blend with a stick blender (or use a blender) until smooth. Taste and adjust seasonings. Taste the next day and adjust further as it will mellow upon cooling. This results in a tangy sauce. (SEE BELOW FOR A VARIATION.)
    3. Cool completely, pour into a clean air tight container, and refrigerate up to 10 days.
    4. VARIATION: Saute the onions and garlic in 1 tbsp butter until softened, then add the rest of the ingredients. Add the remaining butter after cooking. This results in a more mellow flavored sauce.
    Makes 2 1/2 – 3 cups. Serving size is 2 tbsp and is 1 net carb per serving.
    Nutrition: Calories: 28kcal | Carbohydrates: 1.6g | Protein: 0.33g | Fat: 2.3g | Fiber: 0.6g | Sugar: 1.1g

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    BBQ Ribs Recipe:

    Equipment
    -large sheet pan
    -aluminum foil

    Ingredients
    -2 full racks baby back ribs
    -2 tbsp olive oil, divided
    -2 tbsp BBQ Dry Rub for Chicken and Pork (or your favorite)
    -salt and pepper
    -1/2 cup Keto BBQ Sauce (or your favorite)

    Instructions:
    Preparation:
    1. Remove the skin off the back (bone side) of each rack of ribs: Using a thin paring knife (or flathead screwdriver), slide it under the clear membrane over one of the bones. Lift up to separate and pull-off with your fingers or with a paper towel. It comes off in sheets and takes a little time. Be patient.
    2. Line a large sheet pan with aluminum foil. Preheat oven to 275 F and move rack to middle position.
    Method:
    1. Dry the ribs with paper towels and rub olive oil on both sides of ribs, 1/2 tbsp per side. 3. Season the back of the ribs with salt and pepper, then apply 1/2 tbsp of the dry rub and massage into the ribs. Flip the racks over and repeat on the meat side.
    3. Cover the ribs with foil, sealing around the outside rim of the baking sheet, and cook 2 – 2 1/2 hours or until the tines of a fork slide easily between the ribs.
    For Keto Dry Ribs:
    1. Remove the foil cover and place the ribs on a rack fitted into the sheet pan. Sprinkle more salt and pepper and dry rub over the ribs and cook an additional 20-30 minutes uncovered.
    For Sauced Keto Ribs:
    1. Turn the broiler to high and place the oven rack to the closest position. Remove the foil cover and flip the ribs bone side up. Slather the back of the ribs with bbq sauce, approximately 2 tbsp each. Place the ribs under the broiler for 3-5 minutes or until the sauce begins to darken in spots. The time will depend on your oven broiler. Remove the ribs from the oven, flip them over and repeat.
    Serving:
    Serve 4 ribs per person. Net Carbs per 4 ribs with ingredient amounts stated: 2.79g net carbs
    Nutrition: Calories: 445kcal | Carbohydrates: 3.39g | Protein: 37g | Fat: 32.5g | Saturated Fat: 11g | Cholesterol: 134mg | Sodium: 582mg | Potassium: 467mg | Fiber: 0.6g | Sugar: 0.79g | Vitamin A: 40IU | Calcium: 59mg | Iron: 1.4mg

  2. Late, but I gotta say that barbecue sauce was shockingly easy, simple, and good. I never thought I’d be able to make my own bbq sauce so easy. Whether because of weird techniques, overcomplicated ingredients, and/or a requirement of multiple hours to prepare.

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