Распечатать
E-mail
Add a photoПорций: 1
Ингредиенты
- 3 Tbsp. butter
- 2 Tbsp. peanut oil
- 2 1/2 c. minced onions
- 2 x carrots, cut into 1/4 inch dice
- 3 x garlic cloves, chopped
- 1 Tbsp. chopped fresh ginger
- 1/4 c. flour
- 2 tsp salt, plus more to taste
- 1 1/2 tsp freshly grnd black pepper
- 4 lb beef shanks, cut 1 1/2-2 inches thick
- 2 1/2 tsp grnd coriander
- 1 tsp grnd cumin
- 1/2 tsp turmeric
- 1/2 tsp red pepper flakes
- 1 3/4 c. beef stock
- 1 1/2 c. unsweetened coconut lowfat milk
- 1 x cinnamon stick, 3 cardamom pods, lightly smashed, and 2 bay leaves, wrapped In a pouch of cheesecloth Minced fresh cilantro for garnish
Инструкции
- Preheat oven to 325 degrees. Heat 1 Tbsp. butter with 1 Tbsp. peanut oil in a large roasting pan or possibly Dutch oven over medium-high heat. Add in onions, carrots, garlic and ginger; reduce heat to medium and cook, stirring, till vegetables soften, about 10 min. Remove vegetables with a slotted spoon and keep hot.
- Mix flour, salt and pepper together in a shallow bowl. Coat each of the pcs of beef shank in flour and shake off excess. Add in remaining 2 Tbsp. butter and 1 Tbsp. oil to pot and heat. Over medium-high heat, brown meat well on all sides, 5 to 7 min. Remove shanks to a platter.
- Reduce heat to medium and add in coriander, cumin, turmeric and red pepper flakes. Stir for 1 minute to release oils from spices. Stir in 1/2 c. beef stock and scrape up any browned bits from bottom of pan. Stir in remaining 1 1/4 c. beef stock and coconut lowfat milk and bring to a boil.
- Return shanks and vegetables to pan and add in cheesecloth pouch of spices.
- Cover pot, bring it to a boil, and place it in preheated oven. The shanks should braise till meat is tender and shrinking away from the bone, 2 1/2 to 3 1/2 hrs. Check shanks from time to time to make sure they aren't sticking to bottom of pot.
- When shanks are tender, remove them to a hot platter and cover loosely with foil to keep hot. Degrease braising liquid if necessary and reduce it over medium-high heat to thicken slightly. Remove spice pouch and taste for salt and pepper.
- Serve the shanks on hot plates with steamed jasmine rice; ladle the sauce over them, and garnish with the cilantro.
Languages
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1089g | |
| Calories 1146 | |
| Calories from Fat 746 | 65% |
| Total Fat 85.86g | 107% |
| Saturated Fat 45.84g | 183% |
| Trans Fat 0.0g | |
| Cholesterol 92mg | 31% |
| Sodium 6377mg | 266% |
| Potassium 1586mg | 45% |
| Total Carbs 87.39g | 23% |
| Dietary Fiber 19.1g | 64% |
| Sugars 24.74g | 16% |
| Protein 17.4g | 28% |
