Southern · Authentic-ish Southern
Smoked Pork Ribs
381 kcal a serving, against 946 for the traditional version. That is 565 kcal off, or 60%, with 61.5g of protein. Serves 4. 5 hours.
What the traditional version is
Traditional Southern pork ribs are cooked with all the trimmings: 1200g of untrimmed pork spare ribs, coated in a rub of brown sugar, salt, paprika, and black pepper. Smoked at low heat for 4 hours, they're brushed with a thick glaze made of 120g brown sugar, 40g honey, a dash of vinegar, and tomato ketchup.
What changed, and what each change costs
Untrimmed pork spare ribs to closely trimmed pork shoulder or lean ribs
Most of the calories in ribs aren't from the meat, they're from the thick seam of fat along the bone. By trimming the ribs closely or using lean shoulder ribs, you can keep all the smoky pork flavour but lose a chunk of the rendered fat from the final plate.
What it costs you. No getting round it: the meat is less juicy, and you don't get those melting mouthfuls of pure fat. What you trade in dribble-down-your-arm texture, you gain in feeling like you could actually move afterwards.
Sweet brown sugar rub and glaze to dry spice rub plus a vinegar mop
Classic rubs lean heavily on brown sugar, both in the seasoning and the finish. Dropping sugar from both steps knocks the kilojoules right down, and a vinegar-based mop lets the smoke and spices do the talking. You can still build a crust, but it isn't a sticky toffee apple. That's the price.
What it costs you. You lose the caramel shell and a lot of the stickiness that makes ribs so fun to lick off your fingers. That's just honesty. If you want a little gloss, brush on a whisper of honey at the end - but don't pretend it's the same.
More lean protein for the same serve: slightly bump up the meat weight
Trimming the fat drops the weight quite a bit. Adding a touch more lean rib or lean shoulder per person keeps the finished portion satisfying and raises the amount of actual meat - not just bone and fat.
What it costs you. You might spot a little more chew, but it still feels generous.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 946 | 381 |
| Protein | 52.7g | 61.5g |
| Fat | 54.5g | 10.8g |
| Saturated fat | 18.8g | 3.1g |
| Carbohydrate | 60.4g | 6.6g |
| Protein per 100 kcal | 5.6g | 16.1g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Southern prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. mustard, sulphites.
The method is in the book
If what you love most about ribs is the sticky, glassy bark and those bites of pure fat, this is a compromise. You get more actual meat, less sugar and far less fat, but you do trade away the classic barbecue gloss. That said, the smoke and tangy mop punch well above their weight, and you can eat a whole rack without moving into a food coma. The vinegar mop isn't the same as caramel, it's a different way of making pork sing. For a work-night barbecue, it's worth giving up a little shine.
The quantities and the method for this dish are in Authentic-ish Southern, along with 50 more. It is not out yet. The swap kit is free in the meantime.