Lemon Teriyaki Beef Short Ribs with Rainbow Peppers

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Slow cooked until succulent and tender in a tangy lemon-accented sauce, this economical yet robust cut of meat is as ideal for a family supper as it is for casual entertaining. The addition of colourful and nutritious peppers, means that this delicious rib meal not only looks and tastes great but delivers lots of the antioxidants our bodies need to fend off disease.

3.5 lb (1.75 kg) beef short ribs

1 tbsp (15 ml) vegetable oil

1 tsp (5 ml) sesame oil

3/4 cup (175 ml) teriyaki sauce

3/4 cup (175 ml) ReaLemon Lemon Juice

1/2 cup (125 ml) brown sugar

3 tbsp (45 ml) cornstarch

2 tbsp (30 ml) Mirin or sherry

1 tbsp (15 ml) each minced fresh ginger and hot pepper sauce

1 clove garlic, minced

1 each red, yellow and orange pepper, thinly sliced

1/4 cup (50 ml) sliced green onion

1 tbsp (15 ml) toasted sesame seeds

Cooked rice

Heat the vegetable oil and sesame oil in a large, non-stick skillet set over medium-high heat. Brown ribs, in batches on all sides. Transfer the ribs to the slow cooker.

Whisk the teriyaki sauce with the lemon juice, brown sugar, cornstarch, Mirin, ginger, hot pepper sauce and garlic. Pour the mixture over the ribs. Cook on high for 4 hours or on low for 7 1/2 hours. Add the peppers and cook for 20 to 30 minutes or until the ribs are so tender that the meat is almost falling off the bone. Transfer the ribs and peppers to a platter. Sprinkle with green onion and sesame seeds. Serve with cooked rice. Makes 4 servings.

Per serving (without rice): 721 calories, 38 g fat, 71 g protein, 21 g carbs, 2 g fibre, 815 mg sodium. Source of fibre. Excellent source of vitamin A, vitamin C, vitamin B12, vitamin B6, folate, niacin, thiamin, riboflavin, iron, phosphorus, zinc and magnesium. Good source of pantothenic acid.

Courtesy: News Canada

Kitchen and Cuisine