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.

Macros 

One serve provides 680 calories, 61 g protein, 40 g fat and 6 g of net carbs

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 6

  • 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)

Directions 

  • 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.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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