Floribbean dishes often use a lot of peppers, but their spiciness is moderated by gentle flavors such as key lime, mango, almond or honey. The ribs in this recipe are flavored with a spicy-sweet mango sauce and served up with a fresh grilled pineapple salsa that's chock-full of high-in-fiber black-eyed peas.

Diabetic Living Magazine
Source: Diabetic Living Magazine
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Ingredients

Black-Eyed Pea & Pineapple Salsa
Floribbean Ribs

Directions

Instructions Checklist
  • Prepare salsa: Place pineapple slices, tomato, onion slices and jalapeño pepper on the rack of an uncovered grill directly over medium coals. Grill 5 to 10 minutes or until lightly charred and onion is tender, turning occasionally. Chop pineapple, tomato and onion. Seed and finely chop jalapeño (see Tip). Place in a medium bowl.

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  • Add black-eyed peas, lime peel, lime juice, cilantro, olive oil, garlic, cumin and salt; mix well. Cover and refrigerate until ribs are ready.

  • Prepare ribs: Heat a medium skillet over medium heat. Add fennel seed, allspice, cumin seed and mustard seed to skillet. Toast 3 minutes, stirring occasionally, until seeds are fragrant. Crush seeds with a mortar and pestle or in a clean coffee grinder. Stir in salt.

  • Trim fat from ribs. Place ribs in a foil-lined shallow roasting pan. Generously sprinkle rub mixture over both sides of ribs; rub in with your fingers. Cover pan with foil.

  • Bake ribs in a 350 degrees F oven for 2 to 2 1/2 hours or until very tender. Drain off fat.

  • Meanwhile, at least 1 hour before ribs are finished baking, soak wood chips in enough water to cover. Drain wood chips; set aside.

  • In a food processor or blender, combine mango, honey, ginger, key lime juice and bourbon, if desired. Cover and process until smooth. Stir in jalapeño pepper and scallions.

  • Sprinkle wood chips over medium coals in a charcoal grill. Place ribs on the grill rack directly over the coals. Grill covered, for 10 minutes or until ribs are browned, turning once and brushing occasionally with the mango mixture. (For a gas grill, preheat grill. Reduce heat to medium. Add wood chips, according to manufacturer directions. Place ribs on grill rack. Grill as directed above.)

  • To serve, drizzle ribs with remaining mango mixture and serve with salsa.

Tips

Tip: Because hot chile peppers, such as jalapeños, contain volatile oils that can burn your skin and eyes, avoid direct contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands well with soap and water.

Nutrition Facts

239.2 calories; protein 24.6g 49% DV; carbohydrates 20.5g 7% DV; exchange other carbs 1.5; dietary fiber 2.2g 9% DV; sugars 16.3g; fat 6.7g 10% DV; saturated fat 2.3g 12% DV; cholesterol 83.5mg 28% DV; vitamin a iu 618.6IU 12% DV; vitamin c 23.4mg 39% DV; folate 15.7mcg 4% DV; calcium 61.9mg 6% DV; iron 2.2mg 12% DV; magnesium 38mg 14% DV; potassium 494.8mg 14% DV; sodium 454.3mg 18% DV.