Autumn Oxtail Stew & Why It's Good For You
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.
Hands-on: 20 minutes
Overall: 3-4 hours
Nutritional values (per serving):
|of which Saturated||20.4||grams|
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)
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).
- Preheat the oven to 150 C / 300 F. Season the meat with salt and pepper.
- Place the ox tail in a preheated large non-stick pan greased with ghee. Briefly brown from all sides.
- Transfer the oxtail into a baking dish.
- Peel and halve a large red onion, juice the orange, peel the carrot and halve the garlic head.
- 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.
- 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).
- 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 :)
- Using a fork, separate the meat from the bones and place into a bowl. Pour some of the sauce over it.
- Fold the shredded meat on top of fresh lettuce leaves and enjoy!
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!