Sunday, 24 March 2019

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Braised Beef with Oats & Flax Seeds


Ingredients:
1. 1/4 cup rolled oats ground
2. 1/4 cup flax seeds ground (Hørfrø)
3. 4 pieces of osso bucco beef shanks cut into chunks
4. 4 TBS dark soy sauce
5. 2 cups homemade tomato soup or 1/4 cup store-bought tomato sauce
6. 1/2 cup frozen green peas
7. 1/2 cup frozen sweet corns
8. A handful of mushrooms
9. 2 cloves garlic minced
10. Salt & pepper to taste
11. 2 TBS cooking oil
12. 1 cup boiling water

Directions:
1. Grind rolled oats and flax seeds separately in a blender or food processor into flour and set aside.
2. On a plate, add 1/4 cup of oats flour, 1/4 cup of flax seeds flour, 1 tsp salt and sprinkle of pepper and mix well.
3. Lightly coat meat (without the bone marrow) with the flour mixture.
4. Heat pan with cooking oil on high heat, add meat and lightly fry until golden (may have to reduce heat a little so that it would not be burnt).
5. Transfer the meat to a pot, add the bone marrow and add one cup of boiling water.
6. Cover with lid and simmer the beef shanks.
7. After one hour or so, you will notice a thick layer of fat that is floating on top. Skim it off and discard.
8. Add tomato soup/sauce, dark soy sauce, frozen peas and corns, mix well and simmer for another hour until meat is tender.
9. Serve with rice :-)

Additional Information:
Traditionally, corn starch is used to coat the meat for frying to tenderize the meat. I am using oats and flax seeds instead, because it is healthier and much more nutritious, but also flavorful. I find that using a mixture of oats and flax seeds give the best effect, as these two ingredients complement each other. Flax seeds has a low smoke point, and thus it is not suited for frying directly. Mixing it with oat flour helps to blend it into the flour and at the same time, bringing out its flavor. 

The oat flour also helps to thicken the liquid for simmering into a nice sauce, but be careful not to over coat the meat with too much ground oats, as it will make the sauce too thick.

On a plate, lightly coat beef shanks with ground oats and ground flax seeds

Heat pan with cooking oil on high heat, add coated meat and fry until golden (may have to reduce heat a little so that it would not be burnt).

Transfer to a pot

Add boiling water to keep the temperature hot

Add back the bone marrows

Cover with lid and simmer the beef for 2 hours...

after one hour...

skim off the layer of fat floating on top and discard it.

Add homemade tomato soup (or store-bought tomato sauce), dark soy sauce, mushrooms, frozen peas and corns, mix well and simmer until tender.

Serve with rice :-)

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