Slow-Cooked Beef Shank & Bone Broth Stew

A hearty, protein-rich comfort meal loaded with collagen, vegetables and rich slow-cooked flavour.

Serves: 4

Prep Time: 20 minutes

Cook Time: 3½ hours (or 8–10 hours on Low in a slow cooker)

Difficulty: Easy

Ingredients

• 4 bone-in beef shanks (Osso Buco)

• 2 tbsp olive oil

• 1 large brown onion, diced

• 3 carrots, sliced

• 3 celery stalks, sliced

• 3 garlic cloves, crushed

• 400g diced tomatoes

• 1L beef stock or bone broth

• 2 sprigs fresh rosemary

• 2 bay leaves

• Salt and cracked black pepper

Optional

• Mushrooms

• Fresh parsley

• Spinach

• Pumpkin

• Sweet potato

• Lemon wedges

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Method

1. Season the beef shanks generously with salt and pepper.

2. Heat the olive oil in a large pot or Dutch oven over medium-high heat.

3. Brown the beef on all sides before removing from the pot.

4. Add the onion, carrot, celery and garlic and cook for 5 minutes until softened.

5. Stir through the diced tomatoes.

6. Return the beef to the pot.

7. Pour over the beef stock or bone broth.

8. Add the rosemary and bay leaves.

9. Bring to a gentle simmer, cover and cook for 3-4 hours (or cook in a slow cooker on Low for 8-10 hours).

10. Remove the herbs and serve while hot with plenty of the rich broth.

The meat should pull apart easily with a fork, and the marrow should be soft enough to scoop from the bone.

Approximate Nutrition (Per Serve)

Calories	Protein	Carbohydrates	Fat	Fibre
620 kcal	48g	17g	38g	5g

Ingredient Swaps

Protein

• Chuck steak

• Diced Beef

• Lamb shanks

• Osso Buco

Vegetables

• Pumpkin

• Leek

• Add mushrooms for extra flavour.

• Stir through spinach during the final few minutes.

• Add sweet potato if you'd like a higher-carbohydrate meal.

Herbs

• Thyme

• Dried Italian herbs

Broth

• Beef bone broth

• Beef stock

• Homemade stock

Increase the Carbohydrates

Serve alongside:

• Mashed potato

• Rice

• Roasted potatoes

• Fresh sourdough

Reduce the Calories

• Trim excess fat before cooking.

• Increase the vegetables.

• Enjoy some of the bone marrow rather than all of it.

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Coach Notes

This stew tastes even better the next day.

As it cools overnight, the flavours continue to develop, and the broth becomes even richer.

Make a double batch and portion it into containers for quick lunches or dinners throughout the week.

Don't be afraid to eat the bone marrow either; it adds incredible flavour and contains healthy fats that make the meal even more satisfying.

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Shopping List

Meat

• Bone-in beef shanks (Osso Buco)

Vegetables

• Brown onion

• Carrots

• Celery

• Garlic

Pantry

• Olive oil

• Diced tomatoes

• Beef stock or bone broth

• Salt

• Black pepper

Fresh Herbs

• Rosemary

• Bay leaves

Optional Extras

• Mushrooms

• Spinach

• Pumpkin

• Sweet potato

• Parsley

• Lemon