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Healthy Boneless BBQ Ribs Recipe

Forgo fat-laden, long-cooking BBQ spareribs for these boneless BBQ ribs.

Slow-cooked barbecue, whether whole hog, brisket, or BBQ ribs, is a Southern tradition. But it's a pretty indulgent food, and it's not one that's easy to recreate in a home kitchen. If you're craving that barbecue taste at home, you can't go wrong with this easy recipe for boneless BBQ ribs.

With a spice blend that includes onion powder, chili powder, cumin, garlic powder, cayenne pepper, and cinnamon, this recipe takes its flavor from way more than just the premade barbecue sauce it's finished with. These "ribs" (made from sliced boneless pork chops) are so flavorful, you'll almost forget they came from the oven and not from a smoke pit.

Serve these ribs with a side of baked fries and broccoli, and you'll be good to go. Or pair this boneless BBQ ribs recipe with a plate of homemade macaroni and cheese—it's still barbecue, after all.

Nutrition: 301 calories, 17 g fat (10 g saturated), 899 mg sodium, 12 g sugar, 41 g protein, 7 g fiber

Makes 4 servings


Nonstick cooking spray
3/4 tsp onion powder
3/4 tsp ground cumin
3/4 tsp chili powder
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp ground cinnamon
1/4 tsp black pepper
1/8 tsp cayenne pepper
4 4 to 5-ounce boneless pork chops, trimmed
3 medium red and/or green apples, cored and cut into 1/2-inch-thick slices
2 Tbsp orange juice
1/4 cup low-sugar barbecue sauce
1/4 tsp orange zest

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How to Make It

  1. Preheat oven to 375°F. Coat two shallow baking pans with nonstick cooking spray. In a small bowl, combine the next eight ingredients (through cayenne pepper). Set aside 1 teaspoon for apples.
  2. Slice pork chops lengthwise into 1/2-inch-wide strips. Place in one of the prepared pans. Sprinkle with remaining spice mix; toss to coat all sides. Arrange in a single layer.
  3. In a medium bowl, combine apples, reserved 1 teaspoon spice mix, and the orange juice. Add to remaining prepared baking pan. Bake both pans on separate oven racks 10 minutes. Meanwhile, in a small bowl, combine barbecue sauce and orange zest; set aside.
  4. Remove pan with apples; cover and keep warm. Spoon barbecue sauce mixture over ribs; toss to coat. Bake 3 to 5 minutes more or until pork is done (145°F). Serve pork and sauce with apples.

RELATED: The easy way to make healthier comfort foods.

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