Soup
Osso buco
If you are into bone marrow it is also an asset.
PrepPr20 minServesSrv4Ca:PCa:P1:1.7
Ingredients
- 1 tbsp coconut oil
- 2-4 beef or veal shanks
- 1 jar of tomato paste
- 4-6 whole tomatoes
- 2-4 white onions
- 1 head of garlic
- 4 celery stalks
- Carrot (optional)
- Parsley* for garnish (Optional)
- 2 cups broth
- 1 cup rice
- 1/4 cup Parmigiano Reggiano
Directions
- Salt your meat. Brown your shanks in coconut oil and set aside
- Chop your onion, garlic, celery, and carrot and put them into the oil to soften. Salt it.
- Quarter your tomatoes. Add them to the pan with your tomato paste and coat.
- Deglaze with your broth or with some salted water with bloomed gelatin powder.
- Return your shanks to the mix and put your lid on at a low-medium heat. Let it brew until shanks are falling off the bone.
- While you wait, make a starch that you digest well. Many might choose a pasta but I like to put it on white rice.
- Spoon over your bed of rice and mix well. Garnish with fresh parsley and top with Parmigiano Reggiano.
Nutrition Facts
Per serving (1 of 4). Does not change when you scale ingredients.
- Calories 464.65
- Total Fat 50.8g
- Saturated Fat 26.8g
- Trans Fat 0.5g
- Polyunsaturated Fat 1.8g
- Monounsaturated Fat 10.7g
- Cholesterol 170.2 mg
- Sodium 2777.8 mg
- Carbohydrate 230g
- Fiber 33.3g
- Sugar 47g
- Protein 138.2g
- Calcium 1068.9 mg
- Phosphorus 1772.7 mg
- Ca:P ratio 1:1.7
- Vitamin A 371.6 mcg
- Vitamin C 174.3 mg
- B1 (Thiamin) 0.8 mg
- B2 (Riboflavin) 1.2 mg
- B3 (Niacin) 22.5 mg
- B5 (Pantothenic) 2.3 mg
- B6 2.5 mg
- Folate 178.3 mcg
- B12 11.4 mcg
- Vitamin K 41.7 mcg
- Copper 1.8 mg
- Zinc 27.2 mg
- Selenium 100.9 mcg
