This is the second week's recipe for the 2022 Recipe Challenge! I hope you are excited to get in the kitchen and try some new things! This week we are focusing on the beef cut - Beef Shanks/Soup Bones.
This is a recipe I created specifically for the Recipe Challenge. We have ate our fair share of cheap pot pies from the frozen food section and it is always a big favorite of the kids. A few weeks ago, I made a homemade chicken pot pie and it was devoured by everyone in the house. Kenny mentioned that he thought it would be good with beef too, so I thought it would be the perfect recipe to create for this year's challenge.
Don't let the number of steps scare you. You will start by slow cooking the beef shanks during the day and finish up the rest of the recipe in the evening for dinner.
About the Cut:
Beef Shank/Soup Bones
Beef Shanks (or also known as cross-cut shanks, soup bones) are a cross-section from the leg, which is used extensively for movement. As a result, it is typically braised to make flavorful, fork-tender dishes such as Osso Buco. I always tell people; I think beef shanks are a totally underestimated cut of beef. They back a lot of flavor into a small package and are one of the most economical cuts to purchase.
Optimal Cooking Methods:
Braising, slow cooking
Nutrition information per 3oz serving of beef, cooked, lean only, visible fat trimmed (USDA NDB #13228): 170 Calories; 50 Calories from fat; 5g Total Fat (1.9 g Saturated Fat; 0 g Trans Fat; 0.2 g Polyunsaturated Fat; 2.4 g Monounsaturated Fat; 0 g CLA Fat;) 65 mg Cholesterol; 55 mg Sodium; 0 g Total Carbohydrate; 0 g Dietary Fiber; 28 g Protein; 3.24 mg Iron; 375 mg Potassium; 0.17 mg Riboflavin; 4.94 mg NE Niacin; 0.31 mg Vitamin B6; 3.18 mcg Vitamin B12; 220.92 mg Phosphorus; 8.81 mg Zinc; 25.2 mcg Selenium; 0 mg Choline.
This ingredient is an excellent source of Protein, Niacin, Vitamin B12, Zinc, and Selenium; and a good source of Iron, Riboflavin, Vitamin B6, and Phosphorus.
*Information gathered from www.beefitswhatsfordinner.com
Beef Pot Pie
1 packet Lipton Beefy Onion Soup Mix
1/2 cup water
1 tsp thyme
1/2 tsp rosemary
1 tsp Worchester sauce
2 tbsp butter
2 tbsp flour
1 glove garlic
1 onion, diced
1 bag frozen peas and carrots
1 box refrigerated pie crusts (2 pie crusts will be used)
1. Place beef shanks in a slow cooker.
2. Pour 1/2 cup of water over shanks and sprinkle with the packet of soup mix
3. Set slow cooker on low for 8 hours
4. After the shanks are cooked, remove from the bones and any large chunks of fat from the slow cooker.
5. Shred the meat with a fork.
6. In a Dutch oven or stock pot, add 1 Tbsp olive oil.
7. Add the diced onions and garlic to the pot and cook until the onions are soft
8. While the onions are cooking, preheat the oven to 425 degrees
9. Unroll one of the pie crusts into the bottom of your pie pan and set aside
10. After the onions are cooked, add 3 Tbsp butter to the pot and melt.
11. Add the 3 Tbsp flour to the pot. Stir and cook for about 1 min.
12. Add the shredded meat and juices from the slow cooker to the pot and stir together.
13. Add the thyme, rosemary and Worcestershire sauce and cook, stirring periodically until the sauce thickens
14. Stir in the bag of peas and carrots and cook a few more minutes
15. Place the meat mixture into the pie pan lined with the pie crust
16. Roll out the other pie crust on top of the meat mixture. Pinch the edges together and cut a slit in the middle of the pie.
17. Put the pie in the oven and bake 30 - 40 minutes or until the crust is a golden brown. You may want to cover the edges with strips of foil during the last 15-20 minutes to prevent the edges from getting too brown.
18. Let stand about 5 minutes before serving