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Beef Shank & Mashed Potatoes

I recommend cooking with beef shank for economic reasons as well as health.
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The beef shank is the leg portion of the cow.  This is a tough well used muscle of the steer that lends itself well to long and slow cooking times in low heat. If prepared properly this less expensive cut of meat can provide a very nourishing, healthy and satisfying meal. 

Full of nutrients and healthy fats beef shank is a cut of meat I recommend become familiar with. 

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1 1/2 tablespoons Extra Virgin Olive Oil (Divided)

907 grams (roughly 2 lbs.) Beef Shanks

3 Garlic Cloves, minced

1/2 White Onion, sliced

3 cups Diced Tomatoes, Canned

Sea Salt & Pepper to taste

6 Russet Potatoes (medium), peeled and chopped

12 cups Arugula


  1. Heat half the oil in a large pan over medium-high heat. Fry the beef shanks until browned on all sides, about 5 minutes. Transfer to the slow cooker and set to high.

  2. Meanwhile, heat the remaining oil in the same pan over medium heat. Add the garlic and onions. Cook until the onions are tender, about 5 to 8 minutes. Add a bit of liquid from the diced tomatoes to deglaze the pan.

  3. Transfer the onions, diced tomatoes, salt and pepper to the slow cooker. Cook for four hours on high, six to eight on low, or until the beef shanks are tender and fall off the bone easily. Season with more salt and pepper if desired.

  4. Meanwhile, bring a large pot of water to a boil. Add the potatoes to the pot and boil for 15 minutes or until soft. Drain the water and mash with a potato masher until creamy. Season with salt and pepper.

  5. Divide the beef shank, mashed potatoes, and arugula onto plates and enjoy.


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