Oven Baked St. Louis Ribs

Ribs can be a delicious and a nutritious choice of meat.  Yes, ribs are higher in fat cut or meat, but this is a desired cut when following a carb cycling program.  I have been using several strategies with my clients to help them lose body fat. And though it sounds counterintuitive, eating more fat will help you lose fat.  Now, there are some other strategies that go along with this idea, but all backed by the latest research with effective proven results (which I have experienced personally and professionally). So on days that are planned as low carbohydrate days, these ribs are perfect to include as a higher fat meat. Of course, balance out your meal with salad, green vegetable, and a small serving of a starchy vegetable.

Oven Baked St. Louis Ribs

Ingredients:

Two slabs of St. Louis Ribs which should be at least 4 pounds.  (These have wider bones and more meat than baby back ribs)

Spice rub: (you can purchase a rub you like or use the following recipe)

2 Tablespoons of Kosher salt (without dextrose or iodine)

2 Tablespoons smoked paprika or regular paprika (whichever you have in your kitchen)

2 teaspoons Greek oregano

1 teaspoon parsley

1 teaspoon thyme

1 Tablespoon garlic powder (not garlic salt)

1 Tablespoon brown sugar

Optional: 

1 teaspoon cayenne pepper (if you like a little heat)

Plus 1 cup of Barbecue sauce of your choice for dipping.

Instructions

1.     Remove ribs from package and rinse off with water.

2.     Pat dry with a paper towel.

3.     Thoroughly mix all the ingredients for the rub in a small bowl.

4.     Sprinkle on both sides of the rib slab and pat or rub into the meat.

5.     Place ribs on sheet pan with at least a 1 inch side to retain liquid from cooking.

(if possible do NOT use foil, just use a washable oven proof pan)

6.     Let ribs rest with rub for 30 minutes.

7.     Pre-heat oven to 350*.  After the oven is hot, place ribs in oven.

8.     Bake for 2 hours, until temperature of 140- 145*  

9.     I normally do not cover, but check after one hour to see if they are drying out.  After 2 hours, (or sooner) test meat to see if it pulls easily away from the bone. If not tender and easily coming off the bone, leave in oven for 30 more minutes.
a.     Optional = brush with liquid barbeque sauce and return for 15 more minutes.

10.  Remove from oven.

11.  Cut ribs into 3 or 4 rib sections, for serving.

12.  Place on serving dish. Let stand to cool 5-10 minutes or they may be too hot to handle with fingers.

NOTES:  When you check your ribs, if you feel they are getting dried out, cover with a glass or metal lid.  If that will not work, cover with foil in a way to not touch the ribs with the foil (create a tent shape of foil, up and over the ribs).