Savor the irresistible allure of Antiguan-inspired barbecued ribs, a dish that combines the bold, vibrant flavors of the Caribbean with the smoky sweetness of classic barbecue. Rich in vitamins like B12 and essential nutrients from the tender meat, these ribs not only delight the palate but also provide protein to fuel your body. However, moderation is key, as the high sodium and sugar content in the marinade can impact health if consumed excessively. Welcome to a culinary journey that transports you to the sun-kissed shores of Antigua—get ready to craft ribs that are as nutritious as they are delicious. Let’s fire up the grill and bring a taste of the tropics to your plate!

Ingredients:

- 2 racks of baby back ribs

- 1 cup Antiguan barbecue sauce (recipe below)

- 2 teaspoons ground allspice

- 1 teaspoon dried thyme

- 1 teaspoon garlic powder

- 1 teaspoon onion powder

- 1 teaspoon smoked paprika

- 1/2 teaspoon cayenne pepper (adjust to taste)

- Salt and black pepper to taste

For the Antiguan Barbecue Sauce:

- 1 cup ketchup

- 1/2 cup dark brown sugar

- 1/4 cup soy sauce

- 1/4 cup apple cider vinegar

- 2 tablespoons dark rum

- 2 tablespoons Worcestershire sauce

- 1 tablespoon Dijon mustard

- 1 teaspoon ground allspice

- 1 teaspoon garlic powder

- 1 teaspoon onion powder

- Salt and black pepper to taste

Alternatives:

- Use lean cuts of meat like chicken breast or turkey ribs to reduce fat.

- Substitute brown sugar with natural sweeteners like honey or monk fruit.

- Replace soy sauce with low-sodium tamari.

Instructions:

Prepare the Ribs:

1- Remove the membrane from the back of the ribs for better flavor absorption.

2- In a small bowl, mix the allspice, thyme, garlic powder, onion powder, smoked paprika, cayenne pepper, salt, and black pepper to create a dry rub.

3- Rub the dry rub generously over both sides of the ribs, ensuring an even coating.

4- Let the ribs marinate for at least 2 hours, or preferably overnight in the refrigerator.

Preheat the Grill:

1- Preheat your grill to medium-high heat. If using a charcoal grill, set up for indirect heat.

Grill the Ribs:

1- Place the ribs on the preheated grill and cook for about 20-30 minutes per side, or until they reach your desired level of doneness.

2- During the last 15 minutes of grilling, baste the ribs with the Antiguan barbecue sauce, turning and basting every 5 minutes for a sticky, flavorful glaze.

Prepare the Antiguan Barbecue Sauce:

1- In a saucepan over medium heat, combine all the barbecue sauce ingredients.

2- Simmer for 10-15 minutes, stirring occasionally, until the sauce thickens and the flavors meld together.

3- Adjust the seasoning to taste.

Serve:

1- Once the ribs are done, let them rest for a few minutes before slicing.

2- Serve the Antigua-style barbecued ribs with extra sauce on the side for dipping and your favorite Caribbean sides.

Get ready for a taste explosion that combines the smokiness of the grill with the sweet and savory notes of Antiguan barbecue sauce! Enjoy your Antiguan Barbecued Ribs!

Alternative Preparation Method

If you don’t have a grill, you can easily prepare these ribs in the oven:

- Preheat your oven to 300°F (150°C).

- Place the ribs on a baking tray lined with aluminum foil and cover them tightly with another sheet of foil.

- Bake for 2.5-3 hours or until the ribs are tender.

- During the last 15 minutes, brush the ribs with barbecue sauce and broil on high for 2-3 minutes to achieve a caramelized glaze.

Health Benefits and Risks

Benefits:

- Provides high-quality protein essential for muscle repair and growth.

- Rich in vitamins and minerals like B12, zinc, and phosphorus, which support energy production and bone health.

- Contains antioxidants from ingredients like allspice and tomatoes.

Risks:

- High Sodium Content: Excessive sodium from soy sauce and Worcestershire sauce can contribute to high blood pressure if consumed frequently.

- High Sugar Levels: The sugar content in the barbecue sauce can lead to weight gain and spikes in blood sugar.

- Fat Content: Ribs are naturally high in fat, which can be a concern for those on a low-fat diet.

Frequently Asked Questions

What are alternatives to ribs?

- For a leaner option, try chicken wings, chicken thighs, or turkey ribs.

- For vegetarians, use jackfruit, seitan, grilled tofu, portobello mushrooms, or cauliflower strips.

- Use vegan barbecue sauce and vegan Worcestershire sauce.

Can I make a sugar-free sauce?

- Yes, replace brown sugar with stevia, monk fruit sweetener, or date syrup.

How do I store leftovers?

- Ribs: Wrap them in aluminum foil and store in an airtight container in the refrigerator for up to 3 days.

- Barbecue sauce: Place in a sealed jar and refrigerate for up to a week.

What are some great side dishes?

- Serve with Caribbean rice and peas, grilled pineapple, or roasted vegetables for a balanced meal.

Is this recipe kid-friendly?

- Yes, but reduce the cayenne pepper and paprika to make it less spicy for children.

Can I make the sauce in advance?

- Absolutely. Prepare the sauce and store it in an airtight container in the refrigerator for up to a week. Reheat before using.

Can Alkali Be Keto Friendly?

- Avoid sugar and use erythritol as a sweetener.

- Make sure your barbecue sauce is low in carbs by avoiding ketchup with added sugar.

Nutritional Values

Keep in mind that these values are approximate and can vary based on the specific brands and quantities you use.

Nutritional Values for Some Key Ingredients:

2 racks of baby back ribs (about 1.5 pounds / 680g)

- Calories: 1,100

- Protein: 100g

- Fat: 80g

- Carbohydrates: 0g

- Fiber: 0g

- Benefit: A high-protein source that supports muscle growth and repair, rich in essential nutrients like phosphorus and selenium.

1 cup Antiguan barbecue sauce

- Calories: 200

- Protein: 2g

- Fat: 1g

- Carbohydrates: 48g

- Fiber: 1g

- Benefit: Adds a sweet and tangy flavor to the ribs with small amounts of essential minerals, and can help balance the richness of the meat.

2 teaspoons ground allspice

- Calories: 12

- Protein: 0g

- Fat: 1g

- Carbohydrates: 3g

- Fiber: 2g

- Benefit: Contains antioxidants, anti-inflammatory properties, and antimicrobial effects.

1 teaspoon dried thyme

- Calories: 1

- Protein: 0g

- Fat: 0g

- Carbohydrates: 0g

- Fiber: 0g

- Benefit: High in vitamins A and C, which support skin health, vision, and immune function.

1 teaspoon garlic powder

- Calories: 5

- Protein: 0g

- Fat: 0g

- Carbohydrates: 1g

- Fiber: 0g

- Benefit: Known for its antibacterial properties and supports heart health.

1 teaspoon onion powder

- Calories: 6

- Protein: 0g

- Fat: 0g

- Carbohydrates: 1g

- Fiber: 0g

- Benefit: Contains antioxidants and can promote better digestion and reduce inflammation.

1 teaspoon smoked paprika

- Calories: 6

- Protein: 0g

- Fat: 0g

- Carbohydrates: 1g

- Fiber: 0g

- Benefit: Rich in antioxidants, which help fight oxidative stress and improve heart health.

1/2 teaspoon cayenne pepper

- Calories: 5

- Protein: 0g

- Fat: 0g

- Carbohydrates: 1g

- Fiber: 0g

- Benefit: Contains capsaicin, which can boost metabolism, improve digestion, and reduce pain.

Salt and black pepper to taste

- Calories: Negligible

- Benefit: Enhances the flavors of the dish, with black pepper potentially improving digestion and offering antioxidant properties.

For the Antiguan Barbecue Sauce:

1 cup ketchup

- Calories: 200

- Protein: 2g

- Fat: 0g

- Carbohydrates: 50g

- Fiber: 1g

- Benefit: Provides a sweet base for sauces, with a small amount of lycopene, an antioxidant for heart health.

1/2 cup dark brown sugar

- Calories: 400

- Protein: 0g

- Fat: 0g

- Carbohydrates: 104g

- Fiber: 0g

- Benefit: Adds sweetness and caramelization to dishes, offering a quick source of energy.

1/4 cup soy sauce

- Calories: 40

- Protein: 4g

- Fat: 0g

- Carbohydrates: 4g

- Fiber: 0g

- Benefit: Adds savory umami flavor and provides amino acids essential for muscle repair.

1/4 cup apple cider vinegar

- Calories: 0

- Protein: 0g

- Fat: 0g

- Carbohydrates: 1g

- Fiber: 0g

- Benefit: Known for its potential digestive benefits and ability to balance blood sugar levels.

2 tablespoons dark rum

- Calories: 50

- Protein: 0g

- Fat: 0g

- Carbohydrates: 0g

- Fiber: 0g

- Benefit: Adds a rich depth of flavor to the sauce, with minimal nutritional impact.

2 tablespoons Worcestershire sauce

- Calories: 30

- Protein: 1g

- Fat: 0g

- Carbohydrates: 6g

- Fiber: 0g

- Benefit: Enhances flavor and may support digestion due to the inclusion of fermented ingredients.

1 tablespoon Dijon mustard

- Calories: 15

- Protein: 1g

- Fat: 1g

- Carbohydrates: 1g

- Fiber: 0g

- Benefit: Adds tanginess to sauces and contains beneficial compounds like antioxidants.

1 teaspoon ground allspice

- Calories: 6

- Protein: 0g

- Fat: 1g

- Carbohydrates: 1g

- Fiber: 0g

- Benefit: Has antimicrobial and anti-inflammatory effects, enhancing flavor and health benefits.

1 teaspoon garlic powder

- Calories: 5

- Protein: 0g

- Fat: 0g

- Carbohydrates: 1g

- Fiber: 0g

- Benefit: Offers heart health benefits and boosts the immune system.

1 teaspoon onion powder

- Calories: 6

- Protein: 0g

- Fat: 0g

- Carbohydrates: 1g

- Fiber: 0g

- Benefit: Rich in antioxidants and promotes digestive health.

Salt and black pepper to taste

- Calories: Negligible

- Benefit: Improves flavor and provides black pepper’s antioxidant and digestive benefits.

These values provide a rough estimate, and the actual nutritional content of your dish may vary based on specific ingredients and quantities used. If you require more precise information, you may want to use a nutrition calculator or consult specific product labels.