Ketogenic Beef Oxtail Stew

This is a Cameroonian favorite. Moreover, my ketogenic beef oxtail stew is bursting with flavor and aroma. It is sure to wake up your senses. New to keto? This earlier post will certainly give you a run down on what ketosis is all about.

Delicious Ketogenic ground lamb skillet

Also read for more information on how ketosis works: Ketogenic delicious ground lamb

Tips: I know you guys are scared of the fat but I’m telling you. If you source your meet well that fat is catch of the day. Not only does it add flavor and texture to your stew. But it also nourishes your body.

Consequently, chose grass-fed pasture raised and grass finished beef or lamb. Besides, you don’t have to use beef only. Because I grew up in Douala along the Atlantic coast, beef was a treat we only had every now and then. We had fresh fish daily.

So when we use beef to cook we mix it with kanda (cowskin), towel meat (cow innerds) and or fried fish

Ketogenic beef oxtail stew with fat

Another point to note is the importance of leaving your bones in the stew.  Look at all that juiciness bursting out of that meat. All that good collagen is good for you anyways.

Because I learned to cook from my mom i have trouble following and writing recipes. I just eyeball everything. Besides, there is no such thing as too much salt right…wrong!! This recipe is inpired by African Bites.

Ketogenic beef oxtail prep

Ingredients (this list contains affiliate links)

  • 1-2lbs cut grass-fed, bone-in and fat-on beef oxtail. 
  • 1/2 -1 cup cooking oil of choice. Either palm oil, coconut oil, avocado oil, cocoa or shea butter
  • 1 medium to large yellow onion. I love onions so I used a larger one.
  • 4 tomatoes, but I used 5 large ones
  • 4 peeled garlic cloves
  • ¼ cup chopped parsley
  • 3-4 tablespoon celery leaves
  • ½ -1 bell pepper. (green, red or yellow) , optional
    keto beef stew onions

  • Other vegetables of choice, also optional (either green beans, carrots etc) I actually added some cucumbers because I love them.
  • 1-2 basil leaves 
  • 1 teaspoon fresh thyme
  • 1 canned tomatoes sauce , 14 ounce
  • ½ teaspoon curry powder
  • 1 teaspoon white pepper
  • 1-2 teaspoons smoked paprika. I used lots of cayenne but you don’t have to. 
  • 1-2 sliced green onions
  • salt to taste
  • Boil beef with salt, pepper and some chopped onions in a medium pot until tender. It takes about 30-45 minutes. Meanwhile, save the stock for later use.

Add oil to the pot/pan and brown the beef for about 5-10 minutes. Remove and set aside. This makes the meat dry in my opinion so I don’t brown my meat. I want to taste the fat so I let the meat simmer on low till it is ready to be added in. At which point it is so soft and tender it melts in the mouth.

Tomatoes in blender

In a blender, blend the onions, tomatoes, garlic, parsley, celery, thyme, basil  and bell pepper

Gently pour the blend of puree ingredients, and tomatoes puree  in the saucepan. Add curry powder, white pepper , smoked paprika and salt. Then boil it. After which reduce heat and simmer for about 30 minutes.

Keto beef oxtail, add tomatoes

Then return browned  beef and simmer for another 10 to 15 minutes.
Stir the pot frequently to prevent the sauce from sticking to the pot. -Occasionally add beef stock or water as needed to prevent burns. I love glass ware but they get very hot and burn easily so I have to be extra careful.
Keto beef stew, add vegetables
Now finally add green onions. Adjust seasonings, sauce consistency with water/stock and salt.
Serve warm with desired side dish.
For strict keto serve over a bed of spinach and a couple of boiled eggs.
Beef stew with spinach
If you are carb cycling and can have rice, do it. Meanwhile this delicious Cameroonian ketogenic beef oxtail stew is traditionally served over rice or plantains with greens and hard boiled eggs on the side.
But the options are endless.
Keto stew and salad
Let me know what you think if you try this recipe or leave your own favorite stew recipe.

 

Sources: https://www.africanbites.com/

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