Osso Buco Braised Veal Shanks

Why This Works for Intermittent Fasting

Osso buco is one of the most satisfying OMAD-compatible meals you can make. Each veal shank is rich in collagen, protein, and the creamy bone marrow that sits in the centre of the bone — an extraordinarily nutrient-dense fat source that keeps hunger suppressed for many hours. The braising process breaks down tough connective tissue into gelatin, which supports gut health and provides slow-digesting protein. This is a meal that genuinely fills you for a long eating window or a single sitting.

Ingredients

For the veal shanks:

• 4 veal shanks, cross-cut (about 300–350g each, bone-in)
• 2 tablespoons ghee or olive oil
• 1 teaspoon sea salt
• ½ teaspoon black pepper
• 1 medium brown onion, finely diced
• 2 stalks celery, finely diced
• 1 medium carrot, finely diced
• 4 garlic cloves, minced
• 240ml (1 cup) dry white wine
• 400g (14oz) tin crushed tomatoes
• 240ml (1 cup) beef bone broth
• 2 sprigs fresh thyme
• 1 bay leaf

For the gremolata (topping):

• Zest of 1 lemon
• 1 small garlic clove, finely minced
• 3 tablespoons fresh flat-leaf parsley, finely chopped
• Pinch of sea salt

Instructions

1. Pat the shanks dry with paper towel and season generously with salt and pepper on both sides. Tie kitchen twine around the circumference of each shank to keep the meat attached to the bone during cooking.

2. Heat ghee in a heavy-based Dutch oven or braising pot over medium-high heat. When the fat is shimmering, add the veal shanks and sear for 4–5 minutes per side until deep golden brown. Do not crowd the pan — sear in two batches if needed. Remove and set aside.

3. Reduce heat to medium. In the same pot, add onion, celery, and carrot. Cook for 6–8 minutes, stirring occasionally, until softened and the onion is translucent.

4. Add garlic and cook for 1 minute, stirring. Pour in the white wine and scrape up all the browned bits from the bottom of the pot. Let it bubble for 2 minutes.

5. Add crushed tomatoes and bone broth. Stir to combine, then return the veal shanks to the pot. Tuck in the thyme sprigs and bay leaf. The liquid should come about two-thirds up the sides of the shanks.

6. Cover and braise over low heat for 2 hours, or until the meat is completely tender and falling away from the bone. Turn the shanks once or twice during cooking.

7. Make the gremolata: Combine lemon zest, minced garlic, parsley, and a pinch of salt. Mix well.

8. Serve each shank with a generous spoonful of braising liquid and a dusting of gremolata. Spoon the bone marrow directly from the bone onto the meat.

Nutrition Per Serving

Fasting Compatibility

Osso buco works best as an OMAD dinner or the first and main meal in a 2-hour eating window. The combination of collagen-rich veal, bone marrow fat, and braising gelatin creates a slow-digesting, deeply satiating meal. For 16:8 practitioners opening their window at 12–2pm, this is a meal that carries well into the evening without hunger returning. The minimal carbohydrate content keeps insulin from spiking sharply after a long fast.

Related Recipes

• Braised lamb shoulder with garlic and rosemary
• Slow-cooked beef and vegetable stew
• Beef short ribs braised in red wine

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.