MAKES: 8 servings
PREPARATION TIME: 20 minutes
COOKING TIME: 4 to 5 hours
If you’ve never tried oxtail or marrowbones before, start here. Both of them add deep flavor and texture to a dish, especially when they’re paired with leaner cuts of meat. And lamb’s liver adds a whack of valuable nutrients, like protein, iron, and vitamin A.
Ingredients
STEW:
2 pounds (900 g) oxtail, will yield about 50% meat
Salt and pepper
2 tablespoons (30 g/1.1 oz) ghee or other healthy cooking fat, divided
2 or 3 pieces marrowbones
1 whole chicken breast, bone in and skin on (400 g/14.1 oz)
12 ounces (340 g) lamb liver, sliced
1 medium (110 g/3.9 oz) yellow onion, chopped
4 cloves garlic, minced
2 large (128 g/4.5 oz) celery stalks, sliced
2 cups (480 ml) chicken stock or bone broth
1/4 cup (60 ml) coconut aminos
1 tablespoon (15 g/0.5 oz) sriracha hot sauce
14.1 ounces (400 g) canned chopped tomatoes
SUGGESTED SIDES:
3 medium (600 g/1.3 lb) turnips, peeled and diced
1 medium (500 g/1.1 lb) savoy cabbage, sliced and core removed
Instructions
Preheat a 5- to 6-quart (4.7- to 5.7-L) slow cooker. Season the meat with salt and pepper. Grease a large heavy-based saucepan or Dutch oven with half of the ghee. Brown the oxtails on all sides and transfer to the slow cooker. Season the cut sides of the marrowbones with salt and pepper and brown on each side for a minute. Crisp up the chicken breasts skin-side down for about 5 minutes, and add to the slow cooker. Finally, add the liver.
Grease the saucepan with the remaining ghee. Add the onion and cook over medium-high heat for 5 to 8 minutes, until lightly browned. Add the garlic, celery, chicken stock, coconut aminos, sriracha, and tomatoes. Bring to a boil, scraping the browned bits off the bottom. Pour into the slow cooker over the meat, cover with a lid, and cook on high for 4 hours or on low for 8 hours.
When done, strain the juices and use them for cooking low-carb vegetable sides (see here). To store, shred the meat off the bones, and refrigerate for up to 4 days or freeze for up to 3 months. You can reuse the bones for bone broth.
NUTRITION FACTS PER SERVING (WITHOUT SUGGESTED SIDES):
Total carbs: 5.5 g / Fiber: 1.1 g / Net carbs: 4.4 g / Protein: 39.3 g / Fat: 30.5 g / Energy: 462 kcal
Macronutrient ratio: Calories from carbs (4%), protein (35%), fat (61%)
