BBQ-Flavored Beef Short Ribs

1 tablespoon olive oil

3½ pounds beef short ribs (I used grass-fed, grass-finished beef)

1½ large onions (½ pound), peeled and chopped

3 large cloves garlic, peeled and sliced thin

1½ tablespoons medium-hot chili powder

1½ teaspoons dried thyme

1 cup tomato ketchup (organic preferred)

½ cup organic cider vinegar

½ cup organic beef broth

1 tablespoon molasses

5 packets organic stevia (equal to 3+ tablespoons sugar)

1 tablespoon yellow mustard

1 tablespoon Worcestershire sauce

Place the oven rack in the lower-middle position and begin heating the oven to 225 degrees.

While the oven heats, place a Dutch-oven over medium heat and add the oil. When the oil is hot, brown the ribs on each side until lightly browned. Remove the ribs to a plate.

In the oil that remains, sauté the onions until they begin to wilt. Add the garlic, chili powder and thyme; sautéing until fragrant, about 1 minute. Add the ketchup, vinegar, beef broth, molasses, stevia, mustard and Worcestershire sauce; stirring until combined. Bring to a low simmer and return the ribs to the pot. Cover the pot, place in the oven and bake for 4 hours or until tender. Remove the pot from the oven and let stand, covered 30 minutes.

Skim as much fat as possible before serving. (Refrigerating overnight makes it easier to remove most of the surface fat; then reheat).

Serve, ladling some cooking liquid over each serving.

Serves 6.

Nutrition values per serving: 305 calories (46.3 percent from fat), 5.9 g fat (5.9 g saturated fat), 18.5 g carbohydrates, 13.1 g sugars, 1.5 g fiber, 23 g protein, 66 mg cholesterol, 618 mg sodium.

Notes: Many of the ingredients bring added sodium along for the ride (ketchup delivers 2,674 mg), which is why there's no added salt. 70 percent of the sugars come from the ketchup.

Don Mauer