Brazilian · dinner, lunch

Costela Assada (Brazilian Salt-Roasted Beef Ribs)

Costela Assada (Brazilian Salt-Roasted Beef Ribs) — from Tv Churrasco's cooking video Watch how it’s made · 4:55

Video by Tv Churrasco on YouTube · Open on YouTube

190 minServes 6496 kcal a serve
  • Carnivore
  • Keto (0 g net carbs a serve)
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Just beef ribs, rock salt and time: no oil, sauce or sugar. Each serve gives about 41 g of protein and is rich in vitamin B12, zinc and selenium.

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Ingredients 3

Method

Tap a time to watch that step in the video.

  1. Heat the oven to 200°C (400°F). Lay a few metal forks or a rack in a roasting tin so the ribs sit above the bottom, and pour in 400 ml of the water. 0:50
  2. Season the ribs generously all over with coarse salt and set them on the rack. 1:10
  3. Roast for 2 hours. 1:24
  4. Pour the remaining 400 ml of water into the tin (you can also spray a little over the meat) and roast 1 hour more, until the ribs are done. 1:30
  5. Lift out the ribs, brush off the excess salt, cut between the bones and serve. 1:52

Tip. Serves 6 (our estimate from 2 kg of ribs). The video also shows a foil-wrapped version with 1 cup water, finished with Tuscan sausages; this one keeps it to meat and salt. Lower the oven if the outside browns too fast.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 6

Energy496 kcal2,070 kJ
Protein41 g83% of a day
Fibre0 g0% of a day
Carbohydrate0 g0 g net · 0 g sugars0% of a day
Fat37 g16 g saturated47% of a day
Sodium500 mg22% of a day

Where the energy comes from one serve

  • Net carbs 0%
  • Protein 33%
  • Fat 67%

Fits keto: 0 g net carbs a serve, with 67% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High234%

5.6 µg a serve, mostly from bone-in beef ribs (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Zinc High143%

16 mg a serve, mostly from bone-in beef ribs (100%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Selenium High88%

48 µg a serve, mostly from bone-in beef ribs (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High28%

0.5 mg a serve, mostly from bone-in beef ribs (100%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Iron High24%

4.4 mg a serve, mostly from bone-in beef ribs (100%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Show the other 10
Potassium8%

390 mg a serve, mostly from bone-in beef ribs (100%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium8%

33 mg a serve, mostly from bone-in beef ribs (100%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Omega-35%

0.1 g a serve, mostly from bone-in beef ribs (100%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Calcium2%

23 mg a serve, mostly from bone-in beef ribs (99%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin K2%

2.6 µg a serve, mostly from bone-in beef ribs (100%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Folate2%

9.8 µg a serve, mostly from bone-in beef ribs (100%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin A1%

13 µg a serve, mostly from bone-in beef ribs (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D1%

0.2 µg a serve, mostly from bone-in beef ribs (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin E1%

0.1 mg a serve, mostly from bone-in beef ribs (100%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin C0%

0 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Tv Churrasco; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.