Oxtail Stew

• 份量: 6 servings
• 活動時間: 15 minutes
• 總時間: 3 hours 30 minutes

食材

2 tablespoon olive oil

3-4 pounds oxtails

½ teaspoon salt (or to taste)

½ teaspoon pepper (or to taste)

1 large onion (chopped)

6 cloves garlic (minced)

2 teaspoon fresh ginger (grated)

1 habanero (diced)

¼ teaspoon allspice (ground)

½ teaspoon smoked paprika

¼ cup tomato paste

2 tablespoon soy sauce (low sodium)

4-6 cups beef broth (low sodium)

4 sprigs fresh thyme (chopped)

2 bay leaves

15 ounce lima beans (rinsed and drained, or butter beans or white/navy beans)

1 tablespoon cornstarch

3 green onions (chopped)

步驟

Sear the oxtails:

Sear the oxtails. Heat the olive oil in a large braiser or dutch oven over medium-high heat. Season the oxtails with salt and pepper, and sear them on all sides until browned. You may need to do this in batches. Transfer the oxtails to a plate and set the oxtails aside.

Sauté:

Sauté onion garlic and spices. Add the onion to the pot and cook until translucent and softened, 3-5 minutes. Add the garlic, ginger and habanero, then stir and cook for 1 minute. Stir in the allspice, smoked paprika, soy sauce, tomato paste, and cook for 2-3 minutes until the paste browns slightly.

Braise:

Braise the oxtails. Add the oxtails back to the pot. Stir in the beef broth, thyme, bay leaves and bring the pot to a boil. You want to have enough broth to cover most of the oxtails, so start with 4 cups and add more as necessary. Turn the heat to low and cover with a lid slightly cracked. Simmer for 2 hours

Add beans and finish cooking: Remove the lid and stir in the butter beans, then simmer for another 30-45 minutes uncovered.

Finish: Remove the bay leaves and thyme sprigs. Whisk the cornstarch with 1 tbsp water to create a slurry. Stir the slurry into the pot and increase the heat to medium, stirring until the mixture thickens. Garnish with freshly chopped green onion.

營養

• 卡路里: 729 kcal
• 總脂肪: 35 g
• 飽和脂肪: 13 g
• 膽固醇: 249 mg
• 鈉: 1196 mg
• 總碳水化合物: 23 g
• 膳食纖維: 6 g
• 總糖: 5 g
• 蛋白質: 80 g