Rosemary Orange Braised Beef Cheeks


beef-ch-slow-1000Beef cheeks are the ideal meat in my view for slow cooking as they retain their moisture and cook to melt-in-your-mouth tender. 

Serves 4 

600g (1.5lb) grass fed beef cheeks, each cut into three pieces
4 tbsp flour of choice, seasoned with salt and pepper
1 400g (16 oz) can crushed Italian tomatoes
2 tbsp olive or coconut oil

1 tbsp medium spicy fresh chilli, stems and seeds removed, diced
2 onions, peeled and chopped to a medium size
400g (1lb) small button mushrooms
2 tsp chopped fresh garlic
2 cups beef or vegetable stock (broth)
1 cup orange juice
Grated rind of one orange
1 tbsp chopped fresh rosemary 


Pre-heat oven to 160C (310 F) 

Mix the seasoned flour and paprika in a plastic bag, add the lamb shanks and toss to coat. Reserve any remaining flour. 

Add the oil in a stove top and oven proof casserole dish over a medium-high heat and brown the whole cheeks on all sides. Set aside. 

Reduce the heat to medium and add the onions, chilli and garlic to the casserole and cook for 5 minutes. Add the remaining flour and cook a further minute. 

Add the tomatoes, mushrooms, beef stock, wine and orange juice and once a sauce is formed, add the rosemary. Return the beef cheeks to the casserole. Cover and bake at 160C (310 F) for at least 2-2½ hours or until the meat is tender. 

Served on a bed of creamy mashed sweet potato with wilted kale or silver beet and honey glazed baby carrots is just right for me or topped with a fresh crunchy salad.