BC Jay’s Healthy Barbecue Boneless Ribs

Who doesn't love the taste of barbecue ribs?

These ribs have the taste and fall-off-the-bone texture of restaurant ribs -- but without all the grease!

Ingredients:

2 1/2 pounds boneless, very lean beef short ribs, trimmed of visible fat (from the center brisket)

Black pepper

Garlic powder

Canola no-stick cooking spray

1 onion, sliced

16 ounces of the best barbecue sauce you can get your hands on

Preparation:

Sprinkle ribs lightly with pepper and garlic powder.

Start heating large nonstick frying pan or skillet over medium-high heat. Spray pan generously with canola no-stick cooking spray. Place ribs in pan and brown ribs on all sides if possible (about 6-8 minutes altogether).

Put sliced onion in Crock-Pot. Cut ribs into serving size pieces and put in Crock-Pot. Pour in barbecue sauce. Cover and cook on LOW about 8-9 hours (HIGH about 5 hours).

Yield:
Makes about 8 servings

Nutritional Information:
Per serving (if half of the BBQ sauce is consumed): 221 calories, 28 g protein, 12.5 g carbohydrate, 5.6 g fat (1.8 g saturated fat), 83 mg cholesterol, 1.3 g fiber, 404 mg sodium. Calories from fat: 23 percent