RECIPES

I’m Kitty Chau, a final-year Master of Dietetics student. I’m passionate about creating healthy and nutritious recipes by applying my knowledge and multicultural backgrounds for people with musculoskeletal conditions.

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Tomato oxtail stew

Time: 90 mins
Serving: 4 serves

Ingredients:

• 4 pieces oxtail (approx. 150-200g per piece)
• 750 ml beef broth
• 1 kg tomatoes
• 3 carrots
• 2 celery stalks
• 1 medium onion
• 1 can tomato
• 5g minced garlic
• 2 tbsp olive oil
• Flour to dust oxtail

Method:

1. Chop tomatoes, carrots, celery, and onion into 2cm sized pieces.
2. Coat the oxtail with a thin layer of flour.
3. Add 1 tbsp olive oil to a large frying pan and heat. Panfry the oxtail until golden on each side. Set aside.
4. Add 1 tbsp olive oil to your frying pan and bring the temperature up to a high heat. Cook your garlic. Then add the onion, carrot, and celery and cook until softened.
5. Now add the tomatoes and ½ of the canned tomato. Mix well for 3-4 mins.
6. Return the oxtail to the pan and stir well so it’s coated with the tomato mix.
7. Add the beef broth so that it just covers the meat.
8. Cook the tomato beef mixture for 30-60 mins, until the mixture thickens and the flavours blend together.
9. Ready to serve.

Tip: