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Being a big fan of oxtail, I've been using it in stews together with other meat cuts almost every time I fire up my slow cooker or Dutch oven. Oxtail adds an amazing flavour and it's a great source of collagen which is important for bone health and immunity.
I got this recipe from the owner of a local farm and his suggestion was to cook it with ox tongue. It was a completely foreign ingredient to me and at first, I was sceptical about the texture which looks rather unappealing. But I gave it a try.
And you know what? This is one of the best stews I've tried and have been making it ever since. It's delicious, keto and budget friendly! In fact, you may find that some farmers will just give these meat cuts away for free as most people wouldn't buy them. If only they knew! :-)
Recipe Notes
Oxtail includes bones and will yield about 60% meat, while the tongue will yield about 90% meat after the skin is removed. The content of marrow in bones varies - mine yielded about 2 oz/ 57 g.
Most of the above ingredients are used only to infuse the stock and are discarded. Nutrition facts are estimated using our Keto Bone Broth, plus additionally includes red wine.
Hands-on Overall
Serving size about 150 g/ 5.3 oz cooked meat + sauce
Nutritional values (per serving, about 150 g/ 5.3 oz cooked meat + sauce)
Net carbs2 grams
Protein36.9 grams
Fat36.9 grams
Calories530 kcal
Calories from carbs 2%, protein 30%, fat 68%
Total carbs2.3 gramsFiber0.3 gramsSugars0 gramsSaturated fat12 gramsSodium1,768 mg(77% RDA)Magnesium169 mg(42% RDA)Potassium969 mg(48% EMR)
Ingredients (makes 8 servings)
Meat:
- 1 oxtail, cut into short lengths (700 g/ 1.5 lb)
- 1 whole fresh pork or ox tongue or one more oxtail (900 g/ 2 lb)
- piece of 3-inch (7 1/2 cm) marrow bone
- salt and pepper to taste
Vegetables and Aromatics for the Sauce:
- 2 large carrots, peeled roughly chopped (200 g/ 7.1 oz)
- 2 large onions, roughly chopped (300 g/ 10.1 oz)
- 1 turnip, roughly chopped (150 g/ 5.3 oz)
- 2 celery sticks, roughly chopped (120 g/ 4.2 oz)
- zest of 1 medium organic orange
- bouquet garni made with fresh herbs (bunch of parsley and thyme) and 2-3 bay leaves
- 1/2 bottle good dry red wine such as Burgundy (350 ml/ 12 fl oz)
Suggested Sides:
Instructions
- If you have time, it's best to soak the oxtail and tongue in salted water for 1-2 hours. Scrub the oxtail pieces under running water and place in a large pot or a Dutch oven together with the tongue and marrow bone.
- Peel and roughly chop the vegetables.
- Zest the orange and make the bouquet garni by tying them together with an unwaxed kitchen string.
- Place them on top of the oxtail, tongue and marrow bone, and add enough cold water to cover completely (to about three quarters of the total capacity of your pot).
- Slowly bring to a simmer, skimming off the brown scum as it rises to the surface.
- Cover and cook over a low heat for at least 3 hours, or until the meat is tender and falling off the bones.
- Remove the oxtail, tongue and marrow bone from the pot using a slotted spoon or tongs and place in a bowl to cool down. Remove and discard the vegetables and spices, and then strain the stock through a fine mesh sieve into another pot.
- Add the wine and bring to a boil over a medium-high heat to reduce (I reduced mine to about 2 litres). When you have reached the reduction you require, take off the heat. Season with salt and pepper to taste. You should season at this point (not before reducing it) to prevent it from getting too salty.
- While the sauce is reducing, remove the oxtail meat from the bones. Discard the bones and any large pieces of fat (unless you want to keep the fat in).
- Peel the skin off the tongue and chop the meat into pieces. Discard the skin and the marrow bone.
- Return the meat to the sauce and heat through. Serve with cauliflower mash and steamed vegetables such as kale and green beans.
Note: To make this recipe in a slow cooker or Instant Pot, place all the ingredients in a preheated slow cooker and cook for 6 hours on high (or cook in an Instant Pot at "meat" pressure cooker mode). Then follow the recipe from Step 7.
Ingredient nutritional breakdown (per serving, about 150 g/ 5.3 oz cooked meat + sauce)
| Net carbs | Protein | Fat | Calories |
|---|
| Oxtail, beef, raw, meat only |
| 0 g | 16.2 g | 7.5 g | 138 kcal |
| Pork, fresh, variety meats and by-products, tongue, raw |
| 0 g | 16.5 g | 17.4 g | 228 kcal |
| Bone marrow |
| 0 g | 0.5 g | 6 g | 56 kcal |
| Keto bone broth |
| 0.7 g | 3.6 g | 6 g | 72 kcal |
| Red wine (dry) |
| 1.1 g | 0 g | 0 g | 36 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Total per serving, about 150 g/ 5.3 oz cooked meat + sauce |
| 2 g | 36.9 g | 36.9 g | 530 kcal |
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