RIBS

THERE IS NO GRACEFUL WAY TO EAT RIBS, BUT IT IS ALWAYS WORTH IT. THEY INVOLVE USING YOUR FINGERS MAKING THEM PERFECT FOR CHILDREN AND DELICIOUS SERVED HOT OR COLD AT A SUMMER PICNIC OR BARBECUE. THE MEAT ON THE RIBS IS CLOSE TO THE BONE MAKING THEM FULL OF FLAVOUR.

THE CUT

Ribs are sold two ways, as separate ribs or joined together. If joined together cut them into two, three or four rib pieces. The bigger the pieces the longer they will take to cook.
 

HOW TO COOK

Because ribs are mainly bone, they will take longer to cook than you think. However if the pan or grill is too hot, the marinade will burn before they are cooked through so don’t have it on the highest heat.

A common preparation for lamb ribs involves leaving them in a marinade for at least 2 hours, if not overnight to coat the meat and bone using your choice of flavour to suit the season. Remove ribs from the refrigerator at least 30 minutes before cooking and season. Preheat the barbecue grill or frying pan to a medium high heat. Add the ribs and cook until browned and crunchy on all sides – around 15-20 minutes. If you have single ribs, they will only take around 10-15 minutes.

If roasting, preheat the oven to 200°C. Remove the lamb from the marinade and transfer to a large non-stick roasting dish. Roast for one hour covered with foil, turning once. Remove the foil, return to the oven uncovered for a final 30 minutes. Transfer the ribs to a large plate and serve with the salad.
 

NUTRIENT COMPOSITION

BACKSTRAP, RAW, LEAN (per 100g)

Energy (kJ)	500
Energy (kcal)	119
Protein (g)	21.5
Total Fat (g)	3.8
Saturated Fat (g)	1.2
Polyunsaturated Fat (g)	0.2
Omega 3 (g)	0.112
Monounsaturated Fat (g)	0.9
Cholesterol (mg)	65.6
Sodium (mg)	60
Iron (mg)	1.6
Zinc (mg)	2.1
Vitamin B12 (ug)	1.1
Vitamin D3 (ug)	0.03
25-OH Vitamin D3 (ug)	0.095
Selenium (ug)	2.9

_{Consider nutrition information of other ingredients added while cooking.
Source: The Concentration of Selected Nutrients in New Zealand Beef and Lamb Cuts and Offal Items, 2nd edition. Massey University, May 2013.}   

• EXCELLENT SOURCE OF PROTEIN (contains at least 10g/serve)  
• EXCELLENT SOURCE OF VITAMIN B12 (contains at least 25% of the recommended daily intake for adults) 
• EXCELLENT SOURCE OF ZINC (contains at least 25% of the recommended daily intake for adults)
• SOURCE OF IRON (contains at least 10% of the recommended daily intake for adults)
• LOW SODIUM (contains less than 120mg/100g)
• LOW SATURATED FAT (less than 1.5g/100g)