This recipe is the perfect example of a nutritious, real food meal using non-starchy vegetables, and my favourite cut of beef - oxtail. Apart from being delicious, oxtail is perfect for stews. It adds an amazing flavour, even if you use just a few pieces together with other meat cuts. I'm lucky enough to get quality meat from a local farmer who always keeps a few pounds of oxtail for me! I made this soup in my Dutch oven but you could also use your slow cooker, or a pressure cooker.
Oxtails are high in gelatine and that's why I often use them when making bone broth, one of the keto essentials in my house. I keep the meat and use it as filling in low-carb tacos wrapped in tortillas or simply on top of crispy lettuce leaves like I did in this autumn oxtail stew.
Nutritional values (per serving):
|of which Saturated||9.7||grams|
Macronutrient ratio: Calories from carbs (9%), protein (37%), fat (54%)
Ingredients (makes 8 servings):
- 1.6 kg oxtails (3.5 lb) - this will yield about 50% meat
- ¼ cup ghee (55 g/ 1.9 oz)
- 1-2 sprigs each rosemary and thyme
- 3 bay leaves
- ¼ tsp ground cloves
- 2 tbsp fresh lemon juice
- 2 - 2 ½ litres / quarts water or bone broth - you can make your own
- 1 medium rutabaga, diced (300 g/ 10.6 oz)
- 1 large tin tomatoes, unsweetened (400 g/ 14.1 oz)
- 2 cups green beans, chopped (200 g/ 7.1 oz)
- 2 medium leeks, sliced (180 g/ 6.3 oz)
- 2 medium celery stalks, sliced (80 g/ 2.8 oz)
- salt and pepper to taste (I like pink Himalayan salt)
- Heat a large pot or a Dutch oven greased with ghee over a medium-high heat. Pat dry the oxtails with a paper towel and sprinkle with salt and pepper. Place the oxtails in the pot and brown on all sides for about 10 minutes.
You can also use a slow cooker. After browning the meat, transfer it into the slow cooker and cook on high for 4 hours and add the vegetables for the 60-90 minutes of the cooking process.
- Add the rosemary, thyme, cloves, and bay leaves. You can make a bouquet garni by placing all the herbs in a piece of cheesecloth and tying with an unwaxed kitchen string. This will make it easy to remove once cooked. Add the lemon juice and water (or broth). Bring to a boil and then reduce the heat to low. Cover with a lid and simmer for about 3 hours or until the meat is soft and falls off the bones.
- After about 3 hours, use kitchen tongs to remove the meat from the pot. Let the oxtails cool down on a plate and then shred the meat off.
There's going to be lots of gelatine left on the bones - you can use them for making a batch of homemade bone broth!
- While the meat is cooling down, prepare the vegetables. Peel and dice the rutabaga into about 1-inch pieces. Add it to the pot, cover with the lid and cook for about 10 minutes.
- Add the tomatoes, chopped green beans, sliced leeks ...
- ... and sliced celery stalks. Cook for another 10-15 minutes or until the rutabaga and green beans are tender.
- Add the shredded meat and more water if needed. Season with salt and pepper to taste.Enjoy!