I’m ‘eating my way through my freezer” which brought me to a couple of gorgeous bison osso buco shanks. Osso Buco is a cross cut shank from the lower leg which also contains bone with marrow in the center. Bison is richer in protein than beef, has higher amounts of micronutrients like vitamin B12, zinc, iron, selenium, and omega-3 fatty acids and has less saturated fatty acids (SFA) and more polyunsaturated fatty acids (PUFA) and omega-3 fatty acids (according to WebMD).
But I’m also working on some low FODMAP recipes, so could I make a decent osso buco without onion and garlic, which tends to be the base of all good roasts? The answer is absolutely!
On a whim I threw in some kale for more fiber and nutrients- this might be my favorite part of the dish as it braises in the red wine broth and becomes gorgeously tender.
Bison Osso Buco with Kale
2 bone-in bison osso buco shanks
1 tsp pepper
1 tsp pink salt
1 tbls oil
2 broccoli stalks (not the flower), chopped
1 sweet potato, cut into large cubes
3 cups torn purple kale (roughly 3 leaves without the stalk)
2 tbs tomato paste
1 bay leaf
1 tbls Italian seasoning (for low FODMAP- ensure garlic isn’t an ingredient)
1/2 cup red wine
1 1/2 cups broth
Optional: pickled red onion
Preheat the oven to 400 degrees. Pat the bison osso buco shanks dry, season with salt and pepper.
Heat a dutch oven over medium high heat, add the oil and gently place the shanks in the pan. Brown on one side, flip over and brown on the second side. Remove the shanks to a plate, turn heat down to medium and add the chopped broccoli stalks and tomato paste. Cook for a couple of minutes, add in the Italian seasoning, then deglaze the pan with the red wine. Add the bay leaf and broth in.
Nestle the osso buco shanks back into the pot. Surround with the torn kale. Cover, place in the oven and lower the oven to 325. Roast for 1.5 hours, add the sweet potatoes and roast another hour or until the meat is tender.
Serve with a crusty bread to smear the bone marrow on. Add a few pickled red onions to help cut the rich sauce.18