Oxtail Stew on Baby Kale
This is a great offal recipe to maximise the use of the animal. Oxtail provides heaps of protein, choline, zinc and selenium, while the veggies boost the vitamins A, C and K1.
One serve provides 680 calories, 61 g protein, 40 g fat and 6 g of net carbs
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 1.3kg (3 lb) oxtail, cut into chunky pieces
- 3–4 tbsp preferred fat
- 2 onions, thinly sliced
- 2 garlic cloves, finely chopped
- 2 carrots, finely chopped
- 2 celery stalks, finely chopped
- 4–5 sprigs thyme (or ½ tsp dried thyme)
- 2 bay leaves
- 300 mL (½ pint) of red wine
- 500ml (18fl oz) beef stock
- 2 tbsp tomato purée
- Salt and freshly ground black pepper
- 180 g (6 cups) baby kale leaves
- 1 tbsp finely chopped flatleaf parsley, to serve (optional)
- Preheat the oven to 150°C/300°F (bake)
- Wash the oxtail pieces and pat dry with kitchen paper. Trim off as much excess fat as possible.
- Heat 2 tablespoons of the oil in a large frying pan. Brown the oxtail over medium heat for about 10 minutes, turning every now and then, until dark brown all over.
- Put the browned oxtail into a flameproof casserole dish. (You may need to do this in batches.)
- Return the frying pan to low heat and add the onions, garlic, carrots and celery. Add a little extra oil if necessary. Cook gently for 10 minutes, or until softened. Tip the vegetables on top of the beef and add the thyme and bay leaves
- Stir in the wine, beef stock and tomato purée. Season with salt and pepper.
- Cover with a lid and cook in the centre of the oven for 3 hours. Stir after 1½ hours, turning the oxtail in the sauce.
- Serve on a bed of baby kale leaves. Sprinkle with the chopped parsley.
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