Directions:
- Brown the beef shanks in the olive oil until nice and browned. Add water and cook until the beef falls off of the bone and the marrow is cooked out of the center of the bones, about 3 hours.
- Strain the broth through several changes of wet paper towels to get rid of the icky little protein globs and fat. Remove meat from the bones, remove the fat and dice the meat.
- Wash the pot and add a little more olive oil and carrots, onion, celery and cabbage and cook on medium heat until they are beginning to color.
- Add the meat, stock, broth and the remaining veggies, barley and spices and cook on medium low for a couple of hours. Remove the bay leaf.
- Taste it to see if you need to adjust the salt or pepper. This holds nicely in a crock pot for hours.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 154.2 Kcal (646 kJ) | ||
| Calories from fat | 35.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.93g | 6% | |
|---|---|---|---|
| Cholesterol | 3.55mg | 1% | |
| Sodium | 528.26mg | 22% | |
| Potassium | 522.86mg | 11% | |
| Total Carbs | 23.58g | 8% | |
| Sugars | 7.23g | 29% | |
| Dietary Fiber | 5.97g | 24% | |
| Protein | 7.32g | 15% | |
| Vitamin C | 23mg | 38% | |
| Vitamin A | 0.4mg | 15% | |
| Iron | 1.5mg | 8% | |
| Calcium | 120.2mg | 12% | |
| Amount Per 100 g | |||
| Calories | 23.91 Kcal (100 kJ) | ||
| Calories from fat | 5.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.61g | 6% | |
|---|---|---|---|
| Cholesterol | 0.55mg | 1% | |
| Sodium | 81.91mg | 22% | |
| Potassium | 81.07mg | 11% | |
| Total Carbs | 3.66g | 8% | |
| Sugars | 1.12g | 29% | |
| Dietary Fiber | 0.93g | 24% | |
| Protein | 1.14g | 15% | |
| Vitamin C | 3.6mg | 38% | |
| Vitamin A | 0.1mg | 15% | |
| Iron | 0.2mg | 8% | |
| Calcium | 18.6mg | 12% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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