Autumn Low-Carb Oxtail Stew
Martina Slajerova- Ready in 4h
- 4 g net carbs
- 693 kcal
- Serves 4
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Oxtail is one of the most underestimated culinarian products. Not only it's great for making bone broth, but it's perfect when slowly cooked.
It's not easy to find grass-fed beef with bones included these days. To get high-quality grass-fed beef, you often have to look for a local farmer or butcher. However, if your only option is a supermarket, you can sometimes find great pieces of beef like oxtail. It's a great source of protein, fat and rich in gelatin.
Any slow-cooked meat is great for a low-carb diet. Once you cook it, you can keep it in the fridge and use in salads, with omelets or with your favourite vegetables.
Suggestions & tips
Leftover slow-cooked oxtail goes great with omelets or vegetables such as sweet peppers. Once cooked, you can keep it in the fridge and use straight away.
You can also try to make your own bone broth using oxtail. This article by Tamara Manelly is the best resource: Everything You Need to Know About the Benefits of Bone Broth!
Most ingredients like spices and vegetables will not add a significant amount of net carbs, as they will be discarded once the meat is cooked. For this reason, their precise weight is not needed. Weight of oxtail includes bones. 2 kg of oxtail will yield about 1 kg of meat.
Health Benefits of Oxtail
- rich in electrolytes (magnesium, sodium and potassium) - helps with keto flu
- rich in other minerals (calcium, phosphorus)
- rich in gelatin and collagen (keeps your joints, ligaments, tendons and bones healthy and reduces joint pain, no need to buy expensive supplements for bone and joint health)
- helps with muscle repair (great for physically active individuals)
- strengthens nails and hair and makes them look gorgeous
- helps heal leaky gut
- fights infections (flu, cold)
- great for thyroid health and helps to fight adrenal fatigue
- reduces inflammation (the main cause of heart disease)
Step-by-step
Preheat the oven to 150 °C/ 300 °F (fan assisted), or 170 °C/ 340 °F (conventional). Season the meat with salt and pepper.
Place the oxtail in a preheated large non-stick pan greased with ghee. Briefly brown from all sides.
Transfer the oxtail into a baking dish.
Peel and halve a large red onion, juice the orange, peel the carrot and halve the garlic head.
Place all the spices in a pot, bring to boil and cook for about 5 minutes. When done, take from the heat and set aside.
Place all the ingredients from the pot on top of the browned oxtail. Cook for 3-4 hours until the meat is soft (almost falls apart).
When done, remove from the oven and leave to cool down. Discard all the spices, orange and vegetables - or eat the softened vegetables if you cannot resist :)
Using a fork, separate the meat from the bones and place into a bowl. Pour some of the sauce over it.
Fold the shredded meat on top of fresh lettuce leaves and enjoy!
Recipe
Autumn Low-Carb Oxtail Stew
★★★★★4.8Oxtail is one of the most underestimated culinarian products. Not only it's great for making bone broth, but ...
- Hands on
- 20m
- Overall
- 4h
- Servings
- 4
- 4 g
- Net carbs
- 54.4 g
- Protein
- 49.4 g
- Fat
- 693
- kcal
Ingredients makes 4 servings
Instructions
Preheat the oven to 150 °C/ 300 °F (fan assisted), or 170 °C/ 340 °F (conventional). Season the meat with salt and pepper.
Place the oxtail in a preheated large non-stick pan greased with ghee. Briefly brown from all sides.
Transfer the oxtail into a baking dish.
Peel and halve a large red onion, juice the orange, peel the carrot and halve the garlic head.
Place all the spices in a pot, bring to boil and cook for about 5 minutes. When done, take from the heat and set aside.
Place all the ingredients from the pot on top of the browned oxtail. Cook for 3-4 hours until the meat is soft (almost falls apart).
When done, remove from the oven and leave to cool down. Discard all the spices, orange and vegetables - or eat the softened vegetables if you cannot resist :)
Using a fork, separate the meat from the bones and place into a bowl. Pour some of the sauce over it.
Fold the shredded meat on top of fresh lettuce leaves and enjoy!
Nutrition per serving
Carbs 2%Protein 32%Fat 66% of calories
- Net carbs
- 4 g
- Total carbs
- 5.8 g
- Fiber
- 1.8 g
- Sugars
- 2.2 g
- Protein
- 54.4 g
- Fat
- 49.4 g
- Saturated fat
- 20.4 g
- Calories
- 693 kcal
- Sodium
- 810 mg · 35.2% RDA
- Magnesium
- 124 mg · 31% RDA
- Potassium
- 1,183 mg · 59.1% EMR
Nutrition by ingredient
| Per serving | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Beef (for slow cooking), grass-fed | 0 g | 48.1 g | 45 g | 610 |
| Ghee | 0 g | 0 g | 3.8 g | 34 |
| Beef stock (broth) | 0 g | 5.3 g | 0.1 g | 22 |
| Onion, red, fresh | 0.6 g | 0.1 g | 0 g | 4 |
| Garlic, fresh | 0.5 g | 0.1 g | 0 g | 2 |
| Carrot, fresh | 0.3 g | 0 g | 0 g | 2 |
| Celery stalk, fresh | 0.1 g | 0 g | 0 g | 1 |
| Orange peel (zest), fresh | 0.1 g | 0 g | 0 g | 1 |
| Orange, fresh | 0.8 g | 0.1 g | 0 g | 4 |
| Cinnamon, spices | 0 g | 0 g | 0 g | 0 |
| Nutmeg, spices | 0 g | 0 g | 0 g | 1 |
| Cloves, spices | 0 g | 0 g | 0 g | 0 |
| Star anise, spices | 0 g | 0 g | 0 g | 0 |
| Bay leaf, dried | 0.1 g | 0 g | 0 g | 0 |
| Pepper, black, spices | 0 g | 0 g | 0 g | 0 |
| Salt, sea salt | 0 g | 0 g | 0 g | 0 |
| Lettuce (Little Gem), fresh | 1.5 g | 0.6 g | 0.4 g | 12 |
| Total | 4 g | 54.4 g | 49.4 g | 693 |
- Gluten free
- Egg free
- Nut free
- Nightshade free
- Pork free
- Avocado free
- Coconut free
- Fish free
- Shellfish free
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Comments & ratings (19)
I made this last week and it was FAB!!
So, I'm making it again for friends coming to visit on Saturday. I'm sure they'll LOVE it as much as I did. Thanks x
Thank you Leslie, I'm sure they will! 😊
Hi, I've just made this............ It's FABULOUS! 😊
On the baking dish together with browned oxtail will be added all the spices AND the liquid or??...
Hi Larisa, the spices are not used for the baking process - only the juices and the browned meat. Hope this helps.
Hi Martina
That is a bit confusing - the recipe says "place all the ingredients from the pot on top of the browned oxtail" - that implies that the veg and spices (i.e. everything from the pot) are put on top of the oxtail, thus becoming part of the baking process, and not just the juices and brown meat. Also, the recipe talks about softened vegetables afterwards, again implying they were part of the baking process. can you elaborate please?
Thank you,
Lukas
Hi Lukas, yes, the vegetables and spices (onion, celery, orange peel, etc - all from the pot) are added to the meat for flavour boost. After 3-4 baking they should be discarded - or some like the carrot and celery can be eaten (they are not included in the nutrition facts).
Did I miss it? The recipe gives the nutritional value of a serving, but how much is an actual serving in ounces...or how many servings are in this recipe?
Hi JH, it's 4 servings (see ingredients) and you simply divide the recipe in 4 parts to get one serving. I'm afraid it would be difficult to give nutrition facts per per xxx ounces / grams because this may vary based on how much water is left after cooking.
I am trying this recipe today without the carrot. My Fitness Pal is saying one serving is 68 carbs with 8 fiber and 19 protein. What are the accurate numbers?
Hi Christine, sorry for the late reply - I missed your comment. I wouldn't rely on what MFP says. Their database is shared and created by their users with very little or no control over the accuracy. I use the USDA database to calculate the nutrition facts so it is very accurate. Also, the spices cannot be calculated fully, as some are distracted (I've taken this into account in the calculations). Hope this helps!
You can easily adapt this to a crockpot as well. Once the meat is browned, you'd add it to a crockpot and cook on high until the meat falls apart (6ish hours depending on your cooker).
Thanks for the tip - I recently got a crockpot and will try it next time! 😊
This looks delicious! Do you think I would be able to (re)use the bones after separating the meat to make bone broth?
Hi Eva, I think you can. I'm not sure, though, how strong such broth would be (already after cooking 3-4 hours). What I did is I used the bones with chicken bones I had left from dinner, added some vegetables (celery, carrot, parsnip, garlic, etc.) and cooked it for about 12 hours. Now I have loads of it in the freezer 😊
It also looks like you have star anise and some kind of leaf in your ingredients?
You are right Miriam - It's star anise and bay leaf. Thank you, I will add it now 😊
Thanks for sharing - it looks really delicious!
Yummy, this looks delicious!!! I'll have to make it soon! 😊