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Autumn Oxtail Stew & Why It's Good For You

11. September 2013|Martina|9

Oxtail is one of the most underestimated culinarian products. Not only it's great for making bone broth, but it's perfect when slowly cooked.

It's not easy to find grass-fed beef with bones included these days. To get high-quality grass-fed beef, you often have to look for a local farmer or butcher. However, if your only option is a supermarket, you can sometimes find great pieces of beef like oxtail. It's a great source of protein, fat and rich in gelatin.

Any slow-cooked meat is great for a low-carb diet. Once you cook it, you can keep it in the fridge and use in salads, with omelets or with your favourite vegetables.

Preparation time:

Hands-on:       20 minutes
Overall:       3-4 hours  

Nutritional values (per serving):

Total Carbs5.8grams
Fiber1.8grams
Net Carbs4grams
Protein54.4grams
Fat49.4grams
of which Saturated20.4grams
Energy693kcal
Potassium1182mg

Macronutrient ratio: Calories from carbs (2.4%), protein (32.1%), fat (65.6%)

Ingredients (makes 4 servings):

  • 2 kg oxtail or beef suitable for slow-cooking (bones included, 2 kg / 4.4 lb / 70 oz), this will yield about 50% meat
  • 1 tbsp ghee, butter or lard
  • 2 cups beef stock, vegetable stock or water ( 480 ml / fl oz)
  • 1 red onion
  • 1 garlic head
  • 1 carrot
  • 2 celery stalks
  • juice and peel from 1 average orange
  • 1 cinnamon stick
  • 1/4 tsp nutmeg
  • 5-8 cloves
  • 1 star anise
  • 2 bay leaves (fresh or dried)
  • freshly ground black pepper to taste
  • 1/2 tsp salt or more to taste (I used pink Himalayan)
  • 4 heads small lettuce or 2 of medium lettuce (400g / 14.2 oz)

Notes:
Most ingredients like spices and vegetables will not add a significant amount of net carbs, as they will be discarded once the meat is cooked. For this reason, their precise weight is not needed.
Weight of ox tail includes bones. 2 kg of ox tail will yield about 1 kg of meat.
When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. Preheat the oven to 150 C / 300 F. Season the meat with salt and pepper.
  2. Place the ox tail in a preheated large non-stick pan greased with ghee. Briefly brown from all sides.
  3. Transfer the oxtail into a baking dish.
  4. Peel and halve a large red onion, juice the orange, peel the carrot and halve the garlic head.
  5. Place all the spices in a pot, bring to boil and cook for about 5 minutes. When done, take from the heat and set aside.
  6. Place all the ingredients from the pot on top of the browned oxtail. Cook for 3-4 hours until the meat is soft (almost falls apart).
  7. When done, remove from the oven and leave to cool down. Discard all the spices, orange and vegetables - or eat the softened vegetables if you cannot resist :)
  8. Using a fork, separate the meat from the bones and place into a bowl. Pour some of the sauce over it.
  9. Fold the shredded meat on top of fresh lettuce leaves and enjoy!

Suggestions:

Leftover slow-cooked oxtail goes great with omelets or vegetables such as sweet peppers. Once cooked, you can keep it in the fridge and use straight away.

You can also try to make your own bone broth using oxtail. This article by Tamara Manelly is the best resource: Everything You Need to Know About the Benefits of Bone Broth!

Why is Oxtail good for you...

  • rich in electrolytes (magnesium, sodium and potassium) - helps with "keto-flu"
  • rich in other minerals (calcium, phosphorus)
  • rich in gelatin and collagen (keeps your joints, ligaments, tendons and bones healthy and reduces joint pain, no need to buy expensive supplements for bone and joint health)
  • helps with muscle repair (great for physically active individuals)
  • strenghtens nails and hair and makes them look gorgeous
  • helps heal leaky gut
  • fights infections (flu, cold)
  • great for thyroid health and helps to fight adrenal fatigue
  • reduces inflammation (the main cause of heart disease)

I hope you enjoyed reading my post. To find out more about the ketogenic diet and keto-friendly recipes, check out my apps KetoDiet, KetoDiet Basic and my Kindle book!

Comments (8) -

Sasha 9/14/2013 4:50:42 PM #
Sasha

Yummy, this looks delicious!!! I'll have to make it soon! Smile

Reply

David 9/15/2013 8:05:57 PM #
David

Thanks for sharing - it looks really delicious!

Reply

Miriam 9/15/2013 9:54:52 PM #
Miriam

It also looks like you have star anise and some kind of leaf in your ingredients?

Reply

KetoDiet 9/15/2013 9:58:47 PM #
KetoDiet

You are right Miriam - It's star anise and bay leaf. Thank you, I will add it now Smile

Reply

Eva 9/17/2013 7:19:46 AM #
Eva

This looks delicious! Do you think I would be able to (re)use the bones after separating the meat to make bone broth?

Reply

KetoDiet 9/17/2013 7:25:13 AM #
KetoDiet

Hi Eva, I think you can. I'm not sure, though, how strong such broth would be (already after cooking 3-4 hours). What I did is I used the bones with chicken bones I had left from dinner, added some vegetables (celery, carrot, parsnip, garlic, etc.)  and cooked it for about 12 hours. Now I have loads of it in the freezer Smile

Reply

Sizzlord 3/4/2014 1:53:47 AM #
Sizzlord

You can easily adapt this to a crockpot as well. Once the meat is browned, you'd add it to a crockpot and cook on high until the meat falls apart (6ish hours depending on your cooker).

Reply

Martina @ KetoDiet 3/4/2014 9:59:33 AM #
Martina @ KetoDiet

Thanks for the tip - I recently got a crockpot and will try it next time! Smile

Reply

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