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Aunt Rocky’s Beef Short Ribs in the Slow Cooker (Low Carb, Gluten Free)

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Level: Easy

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Description

An easy dish to prepare, but an impressive one to serve. Whether it’s for the family or for company, this dish is rich and delicious comfort food. Suitable for Atkins, Keto, LCHF, low carb, Paleo, diabetic, low glycemic, gluten free, grain free, sugar free, dairy free, nut free, coconut free, low potassium. Recipe is easily doubled, with no change in cooking time.

Ingredients

  • 1 cup Beef Bone Broth
  • ¼ cups Dark Red Wine
  • 2 Tablespoons Lea & Perrin Worcestershire Sauce
  • ½ teaspoons Garlic Powder
  • ½ teaspoons Onion Powder
  • ¼ teaspoons Thyme
  • 1 sprig Fresh Rosemary (Or 1 Tsp. Dried Rosemary)
  • 2 pounds Bone-In Beef Short Ribs (4 Good Size Ribs)
  • ½ teaspoons Salt
  • ½ teaspoons Black Pepper
  • 1 teaspoon Bacon Grease (See Notes)
  • 1 teaspoon Oat Fiber (or Potato Fiber) For Gravy

Preparation

Use a liner in your crockpot for easy cleanup, if desired. Into the crockpot pour all of the liquid ingredients, add the spices, and stir to mix. (If using fresh rosemary, save the sprig to put on top.)

Melt the bacon grease in a medium size heavy skillet over medium-high heat. Season the ribs with salt & pepper on all sides. Sear the ribs on all 4 sides, and the ends, in the hot bacon grease, turning regularly until you have a nice golden brown all over. Transfer ribs to crockpot.

If using fresh rosemary, place sprig on top of meat. Cover and cook on high for 3.5 hours (low for 6-7 hours), until meat is tender and cooked through. (See tip below.)

Transfer ribs to a serving dish, or plate on individual plates. Transfer the cooking liquid to a medium saucepan.

Use a shallow spoon to skim off and discard about 1/2 of the fat from the top of the cooking liquid. Sprinkle the oat fiber over the remaining cooking juices, and whisk in until smooth. Cook over medium heat until desired thickness. Pour over ribs when serving.

Tip: The longer you cook the meat the more it will fall apart, so don’t overcook it, regardless of which setting you use. The meat is done when you see that it is shrunk from the ends of the bone, and you can easily separate a bone from the meat.

Serving suggestion: This dish is perfect to serve with mashed cauliflower or cauliflower rice (mashed potatoes/regular rice for carb eaters).

Notes:
• Bacon grease remains in pan after searing, so is not included in nutritional information. Beef tallow or coconut oil may be used if you don’t have bacon grease. Nutrition estimates are based on My Fitness Pal’s online recipe analyzer. Brand names are included only to assure more accurate estimates. The recipe is stored on and available to MFP users for logging in their food diaries.
• Oat fiber is made from the hull of the oat, not the grain. It is 100% fiber, and is therefor Keto friendly. I use Lifesource Oat Fiber 500 to assure a product free from gluten cross contamination. If gluten is not an issue for you, use whatever brand is cheapest. If you can’t find it, omit it from the recipe. The outcome will not have as nice a texture, but will still be good. (In Europe, many people have had success using potato fiber in place of oat fiber.)
• For more Atkins/low carb/Keto recipes and cooking tips, look for Aunt Rocky’s Low Carb Recipes & Tips Group on Facebook, or follow me on Pinterest at auntrocky2.

Serving: 1short rib with 1/4 of the gravy. Calories 540, Total Fat 38 g, Saturated Fat 18 g, Sodium 621 mg, Potassium 79 mg, Total Carbohydrate 3 g, Dietary Fiber 1 g, Net Carbs 2 g, Sugars 2 g, Protein 42 g. Macros: 66% fat, 32% protein, 2% carbs.

© July 12, 2020 Roxana Lopez for Aunt Rocky’s.

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