MAKES: 8 servings
PREPARATION TIME: 20 minutes
COOKING TIME: 4 to 5 hours
Osso buco, which translates as “pierced bone” in Italian, involves cooking veal shanks on low for several hours, and they’re well worth the wait: they’re amazingly tender and juicy, thanks, in part, to the luscious bone marrow. Serve with a spoonful of garlicky, lemony gremolata.
3 sprigs fresh thyme
1 sprig fresh rosemary
2 bay leaves
1 teaspoon whole black peppercorns
4 whole bone-in veal shanks (1.8 kg/4 lb), will yield about 60% meat
Salt and pepper
3 tablespoons (45 g/1.6 oz) ghee or other healthy cooking fat, divided
1 small (70 g/2.5 oz) yellow onion, sliced
2 cloves garlic, minced
3 large (192 g/6.8 oz) celery stalks, sliced
1 cup (240 ml) bone broth or water
1 cup (240 g/8.5 oz) canned or fresh diced tomatoes
2 tablespoons (30 g/1.1 oz) unsweetened tomato paste
1 cup (240 ml) dry white wine (see here for substitutions)
Suggested sides: cauli-rice (shown here), Make-Ahead Slow Cooker Mash or other low-carb vegetable sides (see here)
1/2 cup (30 g/1.1 oz) chopped parsley
2 cloves garlic, crushed
Zest from 1 lemon
Preheat the slow cooker. Make the bouquet garni by placing all the herbs in a piece of cheesecloth and tying with unwaxed kitchen string.
Pat dry the veal shanks using a paper towel. Secure the shanks to the bone with kitchen string, and season with salt and pepper.
Grease a large heavy-based saucepan or Dutch oven with half of the ghee. Brown the veal shanks on all sides over high heat. Remove the shanks and set aside.
Grease the saucepan with the remaining ghee. Add the onion and cook over medium-high heat for 5 to 8 minutes, or until lightly browned. Add the garlic, celery, bone broth, tomatoes, tomato paste, and white wine. Transfer to the slow cooker and add the prepared bouquet garni. Add the browned veal shanks in a single layer, and cover with a lid. Cook on high for 4 hours or on low for 8 hours. When done, remove and discard the bouquet garni and kitchen string. Serve with cauli-rice or other low-carb veggies. To store, refrigerate for up to 4 days, or shred the meat off the bones and freeze for up to 3 months.
NUTRITION FACTS PER SERVING:
Total carbs: 4.5 g / Fiber: 1.1 g / Net carbs: 3.4 g / Protein: 24.5 g / Fat: 23 g / Energy: 350 kcal
Macronutrient ratio: Calories from carbs (4%), protein (31%), fat (65%)