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1c8509-b0f8dc
Crowd Cow - Shank Steaks
Shank is the go-to cut for braised dishes highly coveted by foodies and professional chefs. Shank comes from the leg portion of the animal and is a lean cut (think about what our cows do all day: stand, walk, graze, and walk some more.) With a longer cooking technique to break down the meat and draw out the natural marrow, shank becomes a celebrated entree.
This recipe has Protein as 69.3% (as a percentage of RDA).
You may need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.8% of RDA
• Calories: 31.1% of RDA
• Carbs: 5.1% of RDA
• Fat (total lipid): 35.6% of RDA
• Fiber: 12.4% of RDA
• Fructose: 3.4% of RDA
• Protein: 69.3% of RDA
• Sodium: 13.0% of RDA
• Sugar: 14.3% of RDA
• Vitamin A (IU): 276% of RDA
• Vitamin B6: 54.1% of RDA
• Vitamin C: 16.5% of RDA
• Iron: 2.4% of RDA
• Magnesium: 24.5% of RDA
• Manganese: 7.3% of RDA
• Niacin: 79.6% of RDA
• Potassium: 40.8% of RDA
• Zinc: 161% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
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PREPARATION
1.
In a deep rondeau or pot, sear every side of shanks to a deep color in hot oil (not smoking). Reserve on the side.
2.
Lower the heat to medium, add the onions and sweat for about 5 minutes.
3.
Add the carrots and garlic, sauté for about 5 minutes. (If by now the pan is a bit dry, deglaze with a splash of the red wine to loosen the tasteful residue).
4.
Add tomato paste and rosemary, and be sure to coat the vegetables. Sauté for about 5 minutes to deepen the aroma.
5.
Place the shanks back into the pot, and pour the [remaining] wine and water. Bring to a boil and ‘medium’ simmer with a lid on for about 5 hours (or until meat is fork-tender).
6.
Once tender, separate meat from liquid, then strain and discard vegetables. Return the steak back to pot with liquid, and reduce by half. Season to taste.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
Shank loves to be simmered for hours, so that it’s meat becomes fork-tender, falling off the bone easily. It’s wonderful in stews and famous for Italian OssoBuco and Goulasz (Hungarian Stew).
2.
If you want more of a beef stew, you can keep the vegetables instead of discarding them. You can also add mushrooms and potatoes if you'd like.
3.
Beef stock will make the resulting sauce thicker (as opposed to using 3 cups of water).
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 621
Protein 78.0 g
Carbohydrates 14.0 g
Iron 0.47 mg
Fiber 3.49 g
Calcium 28.0 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
