Slow-Cooked Caribbean Oxtail with Fried Plantains

Slow-Cooked Caribbean Oxtail with Fried Plantains

his rich and flavorful oxtail dish, slow-cooked until tender, pairs perfectly with sweet fried plantains and steamed vegetables. It's a great meal for weekend meal prep!

Ingredients (Makes 4 Servings)

For the Oxtail:

• 2 lbs oxtail, trimmed

• 1 tbsp lime juice (for cleaning)

• 1 tbsp olive oil

• ½ tsp salt

• ½ tsp black pepper

• 1 tsp all-purpose seasoning

• 1 tsp smoked paprika

• 1 tbsp Worcestershire sauce

• 1 tbsp browning sauce (or dark soy sauce)

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 small carrot, diced

• 1 scallion, chopped

• 1 sprig thyme (or ½ tsp dried thyme)

• 1 scotch bonnet pepper (optional, for spice)

• 1 tbsp tomato paste

• 2 cups beef broth (or water)

• 1 can (15 oz) butter beans, drained (optional)

  
  

For the Fried Plantains:

• 2 ripe plantains, peeled and sliced

• 1 tbsp coconut oil (or butter)

  
  

For the Steamed Vegetables:

• 1 cup cabbage, shredded

• ½ cup carrots, sliced

• ½ tsp salt

• ½ tsp black pepper

  
  

Steps

1. Prepare & Marinate the Oxtail

• Wash oxtail with lime juice and rinse with water.

• Season with salt, black pepper, all-purpose seasoning, paprika, Worcestershire sauce, and browning sauce. Let it marinate for at least 30 minutes (or overnight for deeper flavor).

  
  

2. Brown the Oxtail

• Heat olive oil in a large pot or pressure cooker.

• Sear oxtail pieces for 2-3 minutes per side until browned. Remove and set aside.

  
  

3. Build the Sauce & Simmer

• In the same pot, add onions, garlic, carrots, scallions, thyme, and scotch bonnet (if using). Sauté for 2 minutes until fragrant.

• Stir in tomato paste, then add the oxtail back to the pot.

• Pour in beef broth, cover, and simmer on low heat for 2-3 hours (or 40 minutes in a pressure cooker) until meat is tender.

• Add butter beans in the last 10 minutes of cooking.

  
  

4. Fry the Plantains

• Heat coconut oil in a pan over medium heat.

• Fry plantain slices for 2 minutes per side until golden brown.

  
  

5. Steam the Vegetables

• Steam cabbage and carrots for 5 minutes until tender. Season with salt and black pepper.

  
  

6. Serve & Enjoy!

• Plate the tender oxtail with its rich sauce, sweet fried plantains, and steamed vegetables.

  
  
  
  

  

  
  
  
  

Nutritional Breakdown (Per Serving - 1 Plate)

• Calories: ~620 kcal

• Protein: ~45g

• Carbohydrates: ~50g

• Fats: ~25g

  
  

Macronutrient Proportions

• Protein (45g | 45%) – Oxtail

• Carbohydrates (50g | 40%) – Plantains, vegetables

• Fats (25g | 15%) – Oxtail, coconut oil