AI-generated photo.
Ethiopian · Iconic, Highlands · Ethiopia
Tibs
Also called ጥብስ
Tibs (ጥብስ), a Highlands plate from Ethiopia.
Pai editors’ mark 5 / 5
Plan, list, and collections
Tibs is cooked in Highlands as its own plate, not as a copy of a restaurant menu. Sear the beef with a heap of onion, rosemary, and paprika until the onion sweetens and the meat is cooked through. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
87
Health score
Light & nourishing
Moderate
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 49%
- Carbs 12%
- Fat 39%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Suits · High protein
About 31.7 g of protein in the serving.
Suits · Low sodium
About 374 mg of sodium, under the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
The heat is more than a gentle bowl wants.
Watch · Kid-friendly
The heat is above a mild mark.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Beef sirloin189 kcal
- Olive oil40 kcal
- Red onion24 kcal
- Tomato7 kcal
- Smoked paprika2 kcal
- Cayenne2 kcal
Glycemic load
Estimated glycemic load for this count: 2.6. The bands come from the ingredient table.
Portion
One serving is about 265 kcal. Two portions would be about 530 kcal if you want a fuller plate.
Allergens. None flagged in the required list.
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 199 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 265 kcal | 13% |
| Protein | 31.7 g | 63% |
| Carbohydrate | 7.9 g | 3% |
| Fiber | 2.2 g | 8% |
| Total sugars | 4.4 g | 9% |
| Fat | 11.3 g | 14% |
| Saturated fat | 3 g | 15% |
| Cholesterol | 85 mg | 28% |
| Sodium | 374 mg | 16% |
| Potassium | 699 mg | 15% |
| Calcium | 57 mg | 4% |
| Iron | 2.7 mg | 15% |
| Magnesium | 45 mg | 11% |
| Zinc | 6 mg | 55% |
| Vitamin A | 47 mcg | 5% |
| Vitamin C | 10.5 mg | 12% |
| Vitamin D | 0.1 mcg | 1% |
| Vitamin E · estimate | 1.9 mg | 13% |
| Vitamin K · estimate | 53 mcg | 44% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin (B3) | 10.7 mg | 67% |
| Vitamin B6 · estimate | 1 mg | 57% |
| Folate · estimate | 51 mcg | 13% |
| Vitamin B12 | 1.7 mcg | 70% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Protein is high enough to make the meal satisfying.
- Sodium stays in a comfortable range.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Wide skillet
- Scale
- Spatula
- Timer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Beef sirloin4 pieces560 g
Red onion2 onions220 g
Tomato1 tomato160 g
Rosemary1 tbsp4 g
Smoked paprika1 tsp3 g
Cayenne0.5 tsp2 g
Olive oil1 tbsp19.78 ml
Kosher salt0.5 tsp3 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set out a scale and the equipment for Tibs. Heat to medium-high heat, pan about 375°F / 190°C and give it 5 minutes so the surface is actually hot. Weigh beef sirloin, red onion, tomato, rosemary, smoked paprika, cayenne, olive oil, kosher salt. Tibs is cooked in Highlands as its own plate, not as a copy of a restaurant menu. Sear the beef with a heap of onion, rosemary, and paprika until the onion sweetens and the meat is cooked through. Amounts are for 4 from foods this library can count.
Heat 5 min
AI-generated photo.
2Tibs is cooked in ethiopia. Also called ጥብስ. Scrape the browned bits up with the liquid. That fond is the sauce.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Tibs, until the edges take a little color. Sauté means movement. If the food sits still the whole time, it is steaming.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Tibs at medium-high heat, pan about 375°F / 190°C. Start checking at 19 minutes. Tibs is done when the outside is browned and the thickest center is cooked through for the protein on the plate. The heat was medium-high heat, pan about 375°F / 190°C.
Sauté 19 min
- 🇪🇹 EthiopiaEast Africaicon-ethiopia-tibs-step-4
Tibs, step 5
Step 5 · Tibs
5Check the center of Tibs, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇪🇹 EthiopiaEast Africaicon-ethiopia-tibs-step-5
Tibs, step 6
Step 6 · Rest 5 min
6Rest Tibs for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in ethiopia, with the sauce or garnish that belongs to it. Film Tibs in this shot order and no other: fish just turning opaque and flaking; a knife sliding into the potato or vegetable; the crumb or interior on a cutting board; brine covering every vegetable in the jar. Slate words for the editor: sear, kilnfire, drift, thistle, ladle, flake, crisp, twilight, linen, candle.
Rest 5 min
How you know it is done
Tibs is done when the outside is browned and the thickest center is cooked through for the protein on the plate. The heat was medium-high heat, pan about 375°F / 190°C.
If it goes wrong
- Tibs looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Tibs turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Tibs, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Tibs is one of the plates people ask for by name from Highlands.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Sear the beef with a heap of onion, rosemary, and paprika until the onion sweetens and the meat is cooked through.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.