Back to list

Post Workout High Calorie Rice: Beef Rib Plate with Garlic Butter Rice Recipe

Name: Post Workout High Calorie Rice: Beef Rib Plate with Garlic Butter Rice Recipe
Total time: 70 min
Yield: 420 g
Ingredients: beef short ribs 2 lbs; long grain white rice 2 cups; yellow onion 1 pieces; scallions 2 pieces; beef broth 2 cups; unsalted butter 4 tbsp; garlic cloves 4 cloves; black pepper 1 tsp; kosher salt 2 tsp

Massive beef ribs over garlic butter rice is the kind of post workout plate you dream about during your last set. High calorie, deeply satisfying.

Cook 70 min Difficulty NORMAL 820 kcal

#high protein

Image coming soon

Ingredients

Main ingredients

beef short ribs 2 lbs
long grain white rice 2 cups
yellow onion 1 pieces
scallions 2 pieces
beef broth 2 cups

Seasonings/Sauce

unsalted butter 4 tbsp
garlic cloves 4 cloves
black pepper 1 tsp
kosher salt 2 tsp

Nutrition summary

Carbohydrates 65 g 32%

Protein 38 g 19%

Fat 42 g 46%

Serving size 420g

Cooking steps

1

Preheat oven to 325°F. Generously season both sides of beef short ribs with kosher salt and black pepper.
2

Heat 2 tbsp unsalted butter in a heavy oven-safe skillet over medium-high heat. Sear the ribs until deeply browned, about 3-4 minutes per side, then transfer to a plate.
3

Lower heat to medium. Add minced garlic and finely chopped onion to the skillet, sautéing until fragrant and softened, about 2 minutes. Add remaining butter and stir until melted.
4

Add rice to the skillet and toast for 1 minute, stirring constantly to coat grains in butter and aromatics. Pour in beef broth and bring to a simmer, scraping up any brown bits.
5

Nestle the seared ribs into the rice mixture. Cover tightly and bake for 2 hours, until ribs are fork-tender and rice has absorbed the broth. Rest 5 minutes before serving. Top with sliced scallions.

Personalized Q&A

Q. What ingredient gives this dish its signature flavor and richness?

The combination of beef short ribs and unsalted butter defines this recipe. The beef ribs provide deep savoriness and melt-in-your-mouth texture, while the garlic butter infuses the rice with both aroma and a luxurious mouthfeel.

Q. Is there a critical cooking step to achieve perfectly tender beef ribs?

Yes, the two-hour oven braise at low heat is key. After searing, the beef ribs cook slowly, breaking down connective tissue and becoming fork-tender without drying out. Keeping the pot tightly covered prevents moisture loss.

Q. How can I prevent the rice from becoming mushy or undercooked?

Be sure to sauté the rice briefly in butter and aromatics before adding broth. This toasting step helps each grain stay fluffy and separate during braising. Accurately measuring the rice and broth ensures the rice cooks through but does not become waterlogged.

Q. What is the nutrition breakdown per serving in this recipe?

Each serving contains about 820 kcal, with 38g of protein (19% of calories), 65g of carbohydrates (32%), and 42g of fat (46%). This makes it a high calorie, protein-rich plate ideal for post-workout refueling.

Post Workout High Calorie Rice: Beef Rib Plate with Garlic Butter Rice Recipe

AI 영양사 앤디