Baby Back Ribs with Mixed Berry–Chipotle Glaze - PCOS-Friendly Recipe

Servings: 8

Lunch

This Baby Back Ribs with Mixed Berry–Chipotle Glaze is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Pork is a slightly sweet meat, so it's perfect for pairing with this sweet-and-smoky glaze.

Ingredients

2 rack baby back pork ribs
1 tbsp. chipotle chile powder
1 tbsp. Old Bay seasoning
3/4 c. packed light brown sugar
1 1/2 tsp. garlic powder
3 c. mixed berries (raspberries, strawberries, blackberries, and/or blueberries)
1/2 c. ketchup
3 tbsp. cider vinegar
2 tbsp. chopped chipotle chiles in adobo
1 tbsp. olive oil
1 medium onion

Instructions

Pat ribs dry. In bowl, mix chipotle chile powder, Old Bay seasoning, 1 teaspoon salt, 1/2 cup brown sugar, and 1 teaspoon garlic powder. Rub all over ribs. Tightly wrap in aluminum foil; refrigerate ribs at least 2 hours or overnight.
Preheat oven to 350 degrees F. Place wrapped ribs in jelly-roll pan and bake 1 hour 30 minutes or until tender. Carefully unwrap; transfer 1/4 cup collected juices to measuring cup; discard remaining.
In food processor, pulse berries, ketchup, vinegar, chiles, 1/4 teaspoon salt, and remaining 1/4 cup brown sugar, 1/2 teaspoon garlic powder, and meat juices until smooth. Press through fine-mesh sieve into medium bowl; discard seeds.
In 4-quart saucepan, heat olive oil on medium-high. Add onion and cook 5 minutes or until soft, stirring occasionally. Add berry mixture, heat to boiling, then reduce heat and simmer 20 to 30 minutes or until reduced by about one-third (to about 2 cups).
Prepare grill for direct grilling on medium-high. Set aside half of berry glaze for serving. Grill ribs 8 to 10 minutes or until glossy, basting with remaining glaze and turning over occasionally. Transfer to platter; garnish with berries. Serve with reserved glaze.

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Frequently Asked Questions

Is Baby Back Ribs with Mixed Berry–Chipotle Glaze good for PCOS?

Yes, this Baby Back Ribs with Mixed Berry–Chipotle Glaze recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 8 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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