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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.
Hands-on Overall
Nutritional values (per serving)
Net carbs7.5 grams
Protein32.6 grams
Fat21.6 grams
Calories371 kcal
Calories from carbs 8%, protein 37%, fat 55%
Total carbs10.6 gramsFiber3.2 gramsSugars4.8 gramsSaturated fat9.8 gramsSodium268 mg(12% RDA)Magnesium85 mg(21% RDA)Potassium627 mg(31% EMR)
Ingredients (makes 8 servings)
- 1.6 kg oxtails (3.5 lb) - this will yield about 50% meat
- 1/4 cup ghee (55 g/ 1.9 oz)
- 1-2 sprigs each rosemary and thyme
- 3 bay leaves
- 1/4 tsp ground cloves
- 2 tbsp fresh lemon juice
- 2 - 2 1/2 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)
Instructions
- 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!
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Oxtail, beef, raw, meat only |
| 0 g | 30.9 g | 14.3 g | 262 kcal |
| Ghee |
| 0 g | 0 g | 6.9 g | 62 kcal |
| Rosemary, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Thyme, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Bay leaf, dried |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Cloves, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Lemon juice, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Tomatoes, canned (unsweetened) |
| 0.8 g | 0.4 g | 0.1 g | 8 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Rutabagas, raw |
| 2.4 g | 0.4 g | 0.1 g | 14 kcal |
| Green beans, fresh |
| 1.1 g | 0.5 g | 0.1 g | 8 kcal |
| Leeks, (bulb and lower leaf-portion), raw |
| 2.7 g | 0.3 g | 0.1 g | 14 kcal |
| Celery stalk, fresh |
| 0.1 g | 0.1 g | 0 g | 2 kcal |
| Total per serving |
| 7.5 g | 32.6 g | 21.6 g | 371 kcal |
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