Joe Wicks's Sticky BBQ Ribs with Dirty Corn recipe

Joe Wicks - a.k.a The Body Coach - shares a recipe from his new book Cooking for Family and Friends.

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

  • Total time

    30 mins

  • Prep time

    15 mins, plus marinating time

  • Amount


  • Ingredients
    • 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

by Joe Wicks

Book cover for Cooking for Family and Friends

Cooking for Family and Friends by bestselling author and trainer Joe Wicks, aka The Body Coach, has over 100 recipes that you can share with family and friends.

All of the recipes in the book are organised into reduced-carb and post workout chapters, just like Joe's first three Lean in 15 cookbooks. This makes it a brilliant addition for those already familiar with Joe's eating structure (carbs following workouts or on active days) but the meals are also enjoyable and tasty for all, whether you are following Joe's plan or not.