New Joe Wicks recipe: Sticky BBQ Ribs with Dirty Corn

12 June 2017

Joe Wicks' new book Cooking for Family and Friends is packed with recipes that are big on flavour and keep you staying lean. This is a great lean BBQ recipe, perfect for a summer weekend.  

'These ribs are off-the-scale crazy tasty. Pull this recipe out at your next barbecue if you want to impress your mates. I think the secret is the Worcestershire sauce.' - Joe Wicks

SERVES 6 - 8
Prep:  15 mins, plus marinating time
Cooking: 30 mins


1 tbsp coconut oil
1 large red onion, diced
3cm fresh ginger, diced
2 tbsp molasses
225ml Worcestershire sauce
75g tomato puree
1.5kg spare ribs
4 corn on the cobs
3 tbsp mayonnaise
40g parmesan, grated
½ bunch of chives, finely sliced
cayenne or paprika, for dusting


Melt the oil in a saucepan over a medium to high heat. When it is hot, add the red onion and ginger and cook for about 5 minutes, or until the onion is soft.

Pour in the molasses, Worcestershire sauce, tomato puree and 75ml of water and bring to the boil. Reduce the heat to a simmer and cook for 5 more minutes. Leave to cool a little and then blitz in a food processor until you reach a smooth sauce. Pour the barbecue sauce over the ribs and leave to marinate for at least 2 hours.

Bring a saucepan of water to the boil and simmer the corn on the cobs for 6 minutes, or until the kernels start to feel tender. Drain thoroughly.

Fire up the barbecue, if using. When you are ready to eat, cook the ribs over a medium to hot barbecue for about 6 minutes on each side, putting a lid on if you have one. If you’re using a griddle pan, cook the ribs for about 6 minutes on each side.

Check the ribs are cooked through by cutting into the flesh near the tip of the bone to make sure there are no raw pink bits left. If you’re unsure, transfer them to the oven, preheated to 220ºC (fan 200℃/gas mark 7), for another 5 minutes.

When the ribs are cooked, remove them to a plate and leave to rest until you’re ready to eat.

Meanwhile, brown the corn on the barbecue or on a hot griddle pan for about 5 minutes. As soon as the corn is ready, spread over a little mayonnaise, sprinkle with parmesan and chives, and finish with a dusting of cayenne or paprika. Serve up the ribs with the dirty corn and dive in.

Cooking for Family and Friends

Cooking for Family and Friends

Bestselling author Joe Wicks, aka The Body Coach, presents his first hardback book featuring more than 100 delicious and nutritious recipes that are perfect for sharing with the special people in your life.

A beautifully photographed collection of Joe's easy favourites and crowd-pleasers, such as Roast Chicken with Celeriac Mash and Bacon Greens, BBQ Ribs with Dirty Corn, and Tandoori Chicken Thighs with Chapattis. All the recipes are big on flavour and packed with the hero ingredients you need to impress your mates, fuel your workout and burn fat.

Read extract  

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