Tuesday, May 20, 2014

"ATW80DS" - Oxtail Stew with Mashed Cauliflower

When I boys were younger, we had a lady from Ghana come stay with us for awhile. SHe helped out with the kids and the house work. She was an incredible cook and her favorite meal was oxtail stew. She would make a big pot of it and we would eat on it for days. Of course Her and I were the only ones who liked it... :)

  • 4 pounds oxtail
  • 1 medium onion
  • 2 garlic clove chopped
  • 3 8oz canned tomatoes
  • 2 tablespoon tomatoe paste
  • 1 sprig of thyme (1 teaspoon thyme)
  • 1 teaspoon curry
  • 1 green bell pepper
  • 2 green onions
  • 1 maggi/1 tablespoon bouillon
  • 1 habenara pepper (optional)
  • salt and pepper to taste
  1. Boil oxtail with salt, pepper and some chopped onions in a medium pot until tender. It will take approximately 40 to 45 minutes. I used pressure cooker to shorten the process. Reserve the stock for later use. Remove fatty oil if desired
  2. Add ½ cup oil to the pot/pan and fry the oxtail for about 5 minutes.
  3. Then, add the chopped garlic to perfume the oil and meat , continue frying the meat for1- 2 minutes, be careful not to let the garlic burn
  4. Next add tomato sauce, tomato paste, curry and fresh thyme . Stir the pot frequently to prevent the sauce from sticking to the pot
  5. Add salt and bouillon according to preference with about 2 cups of stock. Bring to a boil and let it simmer to blend all the flavors and reduce acidity of the tomato sauce. Approximately 30-40 minutes. Stir occasionally adding water as needed
  6. Finally add green onions and green pepper. Adjust seasonings, soup consistency with water/stock and salt.
  7. Serve warm with desired side dish.

Mashed Cauliflower 


  • 8 cups bite-size cauliflower florets (about 1 head)
  • 2 - 4 cloves garlic, crushed and peeled
  • 1/3 cup nonfat milk or chicken stock
  • 1 teaspoon butter
  • 1/2 teaspoon salt
  • Freshly ground pepper to taste
  • Snipped fresh chives for garnish


  1. Place cauliflower florets and garlic in  boiling water, cook until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
  2. Place the cooked cauliflower and garlic in a food processor. Add milk,  butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl.  You can drizzle with the  2 teaspoons oil and garnish with chives, if desired. Serve hot.


Per serving: 107 calories; 7 g fat ( 1 g sat , 4 g mono ); 3 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 5 g protein; 4 g fiber; 339 mg sodium; 288 mg potassium

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