Sunday High Protein Dinner: Braised Short Ribs with Mashed Cauliflower Recipe

Fall-apart short ribs over cauliflower mash instead of potatoes — all the Sunday dinner richness with a smarter carb swap. This one's worth the slow cook time.

Cook 240 min Difficulty HARD 560 kcal
#high protein #mediterranean
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Ingredients
Main ingredients
  • beef short ribs 3 lbs
  • cauliflower florets 2 lbs
  • yellow onion 1 large
  • carrots 2 medium
  • celery stalks 2 pieces
  • garlic cloves 4 cloves
  • unsalted butter 3 tbsp
  • whole milk 0.5 cup
Seasonings/Sauce
  • beef broth 2 cups
  • dry red wine 1 cup
  • fresh thyme 3 sprigs
  • bay leaf 1 piece
  • kosher salt 2 tsp
  • black pepper 1 tsp
  • olive oil 2 tbsp
Nutrition summary
Carbohydrates 17 g 12%
Protein 44 g 32%
Fat 34 g 56%
Serving size 380g
Cooking steps
  1. 1

    Preheat oven to 325°F. Pat short ribs dry, season generously with kosher salt and black pepper.

  2. 2

    Heat olive oil in a large Dutch oven over medium-high heat. Sear short ribs in batches until deeply browned on all sides. Remove to a plate.

  3. 3

    Lower heat to medium. Add chopped onion, carrots, and celery to the pot. Sauté for 6–7 minutes, stirring, until softened and aromatic.

  4. 4

    Add minced garlic, cook for 1 minute. Deglaze with red wine, scraping brown bits. Simmer wine for 3 minutes, then add beef broth, thyme, bay leaf, and return short ribs to the pot.

  5. 5

    Cover and braise in the oven for 2.5–3 hours until meat is fork-tender and nearly falling apart. Skim excess fat off liquid if desired.

  6. 6

    While the ribs finish, steam cauliflower florets until very soft (about 12 minutes). Drain, squeeze out excess moisture with a clean towel.

  7. 7

    Mash cauliflower with butter, warm milk, a pinch of salt, and black pepper until silky. Adjust seasoning as needed.

  8. 8

    Remove ribs and vegetables to a tray. Reduce braising liquid over medium-high heat for 7–10 minutes until slightly thickened. Discard bay leaf and thyme.

  9. 9

    Plate mashed cauliflower, top with short ribs, spoon reduced sauce over, and serve hot.

Personalized Q&A
Q. What's the key ingredient in this recipe?
The standout ingredient is beef short ribs, which provide the rich, savory centerpiece of the dish. Their marbled texture ensures succulent, fall-apart meat after a long braise, while the red wine and aromatics build deep layers of flavor.
Q. How do I get perfectly tender short ribs?
Low-and-slow oven braising at 325°F for 2.5 to 3 hours is essential. This gentle heat breaks down collagen and connective tissue, yielding meat that is fork-tender but not dry or stringy. Always keep the pot covered and check liquid levels to prevent drying out.
Q. How can I avoid watery mashed cauliflower?
After steaming the cauliflower, make sure to drain well and squeeze out excess moisture with a clean towel before mashing. This step prevents a runny texture and ensures your mash is creamy and smooth.
Q. What's the protein-to-carb ratio in this dish?
Each serving contains 44g protein and 17g carbs, with protein accounting for 32% and carbs for 12% of total calories. This high protein-to-carb balance makes the dish both satisfying and suitable for high-protein meal planning.
Q. Is this recipe Mediterranean diet friendly?
Yes, this recipe leans Mediterranean by emphasizing lean protein, olive oil, aromatic vegetables, and a cauliflower mash instead of processed sides. The use of plenty of herbs, slow braising, and minimal processed ingredients reflects Mediterranean principles.
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