BEEF SHANK BOURGUIGNON

BEEF SHANK BOURGUIGNON image

Categories Beef Braise Low Carb Quick & Easy Wheat/Gluten-Free Healthy

Yield 2 people

Number Of Ingredients 14

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Ingredients

1 large grass-fed beef shank (choose one with marbling and a thick marrow).
1 large onion.
3 stalks celery.
3 large carrots.
1 tsp salt.
1 tbs black pepper.
3/4 cup red wine.
2 cups organic stock (can be vegetable/chicken/beef).
1 tbs apple cider vinegar.
1 heaping tbs minced garlic.
2-3 tbs herb and spice mix - (e.g. bay leaf, thyme, rosemary, oregano, parsley, basil, cumin, coriander, cayenne) - I use the Organic No-Salt Seasoning from Costco
2 tbs Avocado or Canola oil for searing.
Cast-iron skillet.
Heavy ceramic pot with lid.

Steps:

Advance prep: - Finely chop the onions and celery. - Mince garlic if using whole cloves. - Chop carrots coarsely (1 inch chunks). - Sprinkle salt and pepper on both sides of shank. Searing: - Heat 1 tbs oil in skillet on high heat (use high-heat oil such as Avocado or Canola oil). - Heat 1 tbs oil in pot on med-high heat. - Lay shank flat on skillet to sear. (~2 min per side or until brown). - Add vegetables, garlic, and herbs to pot. Stir frequently. - Add wine to skillet and scrape to deglaze. Slow cooking: - Transfer shank and wine to pot. Lay the shank flat on top of the vegetables. - Add apple-cider vinegar (this helps tenderize the meat as well as extract minerals from the bone into the stock). - Add just enough stock to cover the vegetables and half of the shank, but the shank should not be fully submerged. - Bring to low boil, reduce heat to low, cover tightly, and cook for 3.5-4 hours. Serving: - When done, remove the meat and bone. (The meat may have fallen off the bone so fish around in the pot for the pieces. Serve with side of choice). Stock prep: - Strain the stock through a mesh sieve. - Discard the vegetables (all the nutrients are in the stock anyway). - As stock cools, fats will congeal on the surface (I prefer to save it but it can be skimmed off for a leaner stock). - Once refrigerated, the stock will be gelatinous. This is a good thing. It is indicative of a high collagen content. - Reheat the stock and drink it like tea (most delicious tea ever conceived) for whole-body support at any time of the day or reuse for cooking as you would any store-bought stock.