Beef Shank
Bos taurusClinical Encyclopedia
Beef Shank provides 250 kcal, 26g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Beef shank is a cut of meat from the leg of the cow, known for its rich flavor and tough texture, making it ideal for slow cooking methods such as braising or stewing.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best cooked slowly to break down tough fibers; ideal methods include braising, stewing, or slow roasting.
Smart Selection & Storage
Choose beef shank that is bright red with minimal fat; avoid any that appear brown or have an off smell.
Store in the refrigerator for up to 3 days or freeze for longer storage; ensure it is well-wrapped.
Myths vs Realities
Healthy Recipes
Herb-Infused Beef Shank Stew
A hearty stew featuring tender beef shank simmered with fresh herbs and seasonal vegetables, perfect for a nutritious meal.
- 2 lbs beef shank, cut into chunks
- 4 cups low-sodium beef broth
- 2 cups carrots, diced
- 1 cup celery, diced
- 1 cup onion, chopped
- 4 cloves garlic, minced
- 1 tablespoon fresh thyme
- 1 tablespoon fresh rosemary
- Salt and pepper to taste
- 1. In a large pot, sear the beef shank chunks over medium heat until browned on all sides.
- 2. Add onions and garlic, sautéing until fragrant, then pour in the beef broth.
- 3. Stir in carrots, celery, thyme, rosemary, salt, and pepper, then cover and simmer for 2-3 hours until the meat is tender.
Spicy Beef Shank Tacos
Flavorful beef shank cooked with a spicy marinade, served in corn tortillas with fresh toppings for a healthy twist on tacos.
- 1.5 lbs beef shank
- 2 tablespoons chili powder
- 1 tablespoon cumin
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- Salt to taste
- 8 corn tortillas
- 1 cup cabbage, shredded
- 1 avocado, sliced
- Fresh cilantro for garnish
- 1. Rub the beef shank with chili powder, cumin, paprika, garlic powder, and salt, then marinate for at least 1 hour.
- 2. Slow cook the beef shank in a crockpot on low for 6-8 hours until tender, then shred the meat.
- 3. Serve the shredded beef in corn tortillas topped with cabbage, avocado, and cilantro.
Beef Shank and Quinoa Salad
A nutritious salad featuring tender beef shank, protein-packed quinoa, and a variety of fresh vegetables for a complete meal.
- 1 lb beef shank
- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Cook quinoa in water according to package instructions, then let cool.
- 2. In a pot, simmer beef shank in water until tender, then shred the meat.
- 3. In a large bowl, combine quinoa, shredded beef, tomatoes, cucumber, bell pepper, olive oil, lemon juice, salt, and pepper, and mix well.
Braised Beef Shank with Root Vegetables
A comforting dish of braised beef shank cooked with root vegetables, creating a rich and flavorful meal that’s also healthy.
- 2 lbs beef shank
- 3 cups vegetable broth
- 2 cups potatoes, diced
- 2 cups carrots, sliced
- 1 onion, quartered
- 4 cloves garlic, whole
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. Preheat the oven to 325°F (160°C). In a large Dutch oven, sear the beef shank until browned.
- 2. Add the broth, potatoes, carrots, onion, garlic, balsamic vinegar, salt, and pepper, then cover and braise in the oven for 3 hours.
- 3. Serve hot, garnished with fresh herbs if desired.
Beef Shank Ragu with Whole Wheat Pasta
A rich and savory ragu made from slow-cooked beef shank, served over whole wheat pasta for a healthy and satisfying meal.
- 1.5 lbs beef shank
- 1 can (14 oz) crushed tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 teaspoon oregano
- Salt and pepper to taste
- 8 oz whole wheat pasta
- 1. In a large pot, brown the beef shank, then add onion, garlic, carrot, and celery, cooking until softened.
- 2. Stir in crushed tomatoes, oregano, salt, and pepper, then cover and simmer for 2-3 hours until the beef is tender.
- 3. Cook the whole wheat pasta according to package instructions, then serve topped with the beef ragu.
Beef Shank Stir-Fry with Broccoli
A quick and healthy stir-fry featuring tender beef shank and vibrant broccoli, tossed in a light soy sauce for flavor.
- 1 lb beef shank, thinly sliced
- 2 cups broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1 tablespoon sesame seeds for garnish
- 1. Heat sesame oil in a large skillet over medium-high heat, then add garlic and ginger, sautéing until fragrant.
- 2. Add sliced beef shank and cook until browned, then add broccoli and soy sauce, stir-frying until the broccoli is tender.
- 3. Serve hot, garnished with sesame seeds.
Beef Shank and Lentil Soup
A nourishing soup combining beef shank and lentils, packed with protein and fiber, perfect for a healthy meal.
- 1 lb beef shank
- 1 cup lentils, rinsed
- 4 cups low-sodium vegetable broth
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 2 cloves garlic, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, brown the beef shank, then add onion, garlic, carrots, and celery, cooking until softened.
- 2. Add lentils, broth, thyme, salt, and pepper, then bring to a boil and simmer for 1.5 hours until lentils and beef are tender.
- 3. Serve warm, garnished with fresh herbs.
Grilled Beef Shank Skewers
Marinated beef shank skewers grilled to perfection, served with a side of fresh vegetables for a healthy outdoor meal.
- 1.5 lbs beef shank, cut into cubes
- 3 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Vegetables for skewering (bell peppers, onions, zucchini)
- 1. In a bowl, combine olive oil, balsamic vinegar, garlic, oregano, salt, and pepper, then marinate beef shank cubes for at least 1 hour.
- 2. Thread marinated beef and vegetables onto skewers, then grill over medium heat for 10-15 minutes, turning occasionally.
- 3. Serve hot with a side salad.
Beef Shank and Sweet Potato Hash
A nutritious breakfast hash featuring diced beef shank and sweet potatoes, sautéed with onions and peppers for a healthy start to the day.
- 1 lb beef shank, cooked and diced
- 2 large sweet potatoes, diced
- 1 onion, chopped
- 1 bell pepper, diced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a large skillet, heat olive oil over medium heat, then add sweet potatoes and cook until tender.
- 2. Add onion and bell pepper, sautéing until softened, then stir in the diced beef shank.
- 3. Cook until heated through, then serve hot, garnished with fresh parsley.
Frequently Asked Questions (FAQ)
What is beef shank?
Beef shank is a cut from the leg of the cow, known for its tough texture and rich flavor.
How should I cook beef shank?
Beef shank is best cooked using slow methods like braising or stewing to tenderize the meat.
Is beef shank healthy?
Yes, it is a good source of protein and essential nutrients, but should be consumed in moderation due to its fat content.
Can I use beef shank for soups?
Absolutely, beef shank adds depth of flavor and richness to soups and broths.
What is the best way to season beef shank?
Season with herbs like thyme and rosemary, and use garlic and onion for added flavor.
How long does it take to cook beef shank?
Cooking time varies, but it typically takes 2-3 hours at low heat to become tender.
Can I freeze beef shank?
Yes, beef shank can be frozen; wrap it tightly to prevent freezer burn.
What are the nutritional benefits of beef shank?
Beef shank is high in protein, iron, and B vitamins, supporting muscle health and energy metabolism.