Keto osso buco
|

Keto Osso Buco, the tradition just got healthier

Keto Osso Buco in many versions would be just the traditional “Ossobuco” served without pasta, polenta or rice. Can it be really that simple? Well, if you don’t know what is Osso buco, you might be on the right website. Here on Greek Goes Keto we love experimenting with traditional Mediterranean recipes and bring them back to your tables during the Keto journey.

We ketonised many Greek dishes, but often we love to swim across the sea and ketonise Italian dishes. Sometimes it’s difficult because Italians just adore carbs. 😛 However, in this case, the dish couldn’t be more KMD oriented. They use veal cross-cut shank and cook it slowly in a beautiful sauce. Keto Osso Buco can easily become your next favourite Keto meal if you decide to follow this simple recipe!

What is Osso buco and how Keto Osso buco differs?

The name Osso buco sounds quite fancier than “bone with a hole,” doesn’t it? Yet, this is the exact meaning! There is indeed a marrow-filled bone in the centre of the veal cut used in this Italian classic. It’s the cross-cut shank or shin bone of a young calf or even better veal. Most importantly, the meat has to be braised to the ultimate tenderness.

Traditionally, the sauce is made with wine and bone stock. Gremolata (a mixture of lemon zest, parsley, and garlic) is the common topping. But then the imagination of every cook takes over. In every area of Northern Italy, you will find a slightly different recipe. Probably the best one would not be eaten at a restaurant but at some home where a senior lady cooks meals. Well, let’s be honest, nobody can cook better than “nonnas” and “giagias” of the Mediterranean zone. However, you could master this piece of art by just being patient and inspired! Of course, if you have a good butcher, you will make a masterpiece meal of your Keto Osso Buco!

Your Butcher is your best friend! As always, we recommend sourcing your veal from a local, organic, free-range farm! in this case, you can use veal or young calf cut! Alternatively, you can use lamb leg cuts or even venison if you feel brave!

Should we use wine in Keto Osso Buco?

Depends on the level of KMD strictness you follow. Wine will always add carbs, but we should not worry that much. Alcohol will evaporate during cooking and the flavour is quite amplified. However, my new favourite meat dishes spice makes everything taste better! I am talking about hibiscus and rosehips. Just a bag or two of this tea will serve as an ultimate flavour enhancer. Whenever I add it to meat dishes I get the best results. The combination of sour-sweet flavour makes digestion even easier. If you add it at the very end, you’ll make sure some vitamin C is present in the dish! 😉

12 important tips to make Keto Osso Bucco perfect

  1. Start with grass-fed butter, preferably goat or sheep butter and add the best extra virgin olive oil you can find!
  2. Use spring onions if they are in season
  3. Make sure you have some good bone broth or stock before you start
  4. A good deep pan is crucial here, with granite coating or cast iron pan would be ideal
  5. Start with high temperature, then reduce it and cook it very slowly with a lid on
  6. Make sure you use fresh herbs if possible. Dried herbs are your second option
  7. You can skip tomato puree totally and get the colour with paprika powder and rosehips/hibiscus tea
  8. To thicken the sauce, add a couple of whisked yolks, at the very end of cooking* (see the notes)
  9. When making Gremolata, use organic fresh lemon peel, parsley and garlic
  10. Manage your time, make this dish on a day when you have more free time to stand by the stove
  11. Be creative with serving, make it a family festivity
  12. Before starting, prepare all the ingredients slowly and have some inspiring music on.

Keto Osso Buco

Recipe by Roberta KapsalisCourse: Main courseCuisine: Keto MediterraneanDifficulty: Medium
Servings

4

servings
Prep time

15

minutes
Cooking time

1

hour 

Ingredients

  • 4 veal (or lamb) cross-cut shanks

  • 2 tbsp butter (we used goat butter)

  • 4 tbsp extra virgin olive oil

  • 500 ml (2 cups) beef bone stock

  • 2 bags of reship-hibiscus tea

  • 4 medium spring onions

  • 1 large zucchini

  • peel of small organic lemon (finely chopped)

  • Fresh mediterranean herbs of your choice* (see the notes)

  • 6 cloves garlic

  • 1 tsp sea salt

  • 1/2 tsp black or red peppercorn freshly ground

  • 1 tbsp red sweet paprika powder (you can use smoked)

  • 1 tbsp red wine vinegar (or just use a little bit of wine)

Directions

  • In a deep pan melt the butter and add olive oil. Cook the meat at a higher temperature from both sides to get a nice crust. Reduce the temperature and cover the pan with a lid.
  • After 5 minutes add a little bit of stock and cover the pan again. keep cooking and occasionally turn the meat. Add more stock every 5 minutes.
  • After approximately 30 minutes of cooking and turning the meat, add finely chopped garlic and spring onion. Add more stock if needed.
  • Now place zucchini slices (cut them thick) on top of the meat and cover with a lid. Cook for 5 minutes then add vinegar or wine. At this point cut the tea bags and empty them into a sauce together with paprika powder. Turn off the stove and leave the pan on till it slowly stops simmering.
  • Finely chop lemon zest and mix it with fresh herbs. Sprinkle this mixture all over. Garnish with freshly ground pepper. Serve warm!

Notes

  • An ideal fresh herb mixture includes parsley, basil, thyme, oregano and dill. You can use peppermint, rosemary or any other fresh Mediterranean herb.
  • To thicken the sauce and make some volume, use 4 large egg yolks and whisk them with some warm stock. Add this to the pan and gently stir with a wooden spoon. Do this at the end when the stove is turned off but the sauce is still hot.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *