Sunday Dinner (Stew Ox Tail with Stew Bean & Rice also Rice & Beans with Potato Salad.

oxtail

🥗Healthier: chicken thighs

💰Cheaper: beef shank

Chicken thighs are lower in fat and more affordable.

red beans

🥗Healthier: black beans

💰Cheaper: pinto beans

Black beans are a healthier option while pinto beans are often cheaper.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil is healthier, while vegetable oil is often less expensive.

Prep for Sunday dinner the night before to save time.

Heat olive oil in a pan.

Brown oxtail in the pan for about 10 minutes on each side until golden brown.

Transfer browned oxtail to a crock pot.

Add chopped garlic, green peppers, onions, and tomatoes to the pan.

Sprinkle in rosemary, thyme, and black pepper; mix well.

Add butter beans to the mixture in the pan.

Pour in 1 cup of red wine and sprinkle a little flour.

Scrape the pan to incorporate all flavors and transfer to the crock pot.

Set the crock pot on high and cover it, leaving it overnight.

Prepare beans by washing them and placing them in an Instant Pot set to slow cooker mode.

Add onions, garlic, and cumin seeds to the beans; do not seal the vent.

In the morning, season the beans with 1 tablespoon of salt, 1/2 tablespoon of black pepper, and 2 cans of coconut milk; cook for another hour.

Transfer the oxtail stew to a pot on the stove to simmer and reduce.

Peel and dice boiled potatoes for potato salad, adding salt, black pepper, mayo, salad dressing, and finely chopped onions.

Prepare rice by combining 2 cups of rice with 2 cups of water and coconut oil; add 2 cups of beans from the pot.

Bring rice and beans to a boil, then reduce heat to low and cook for about 30 minutes without disturbing.

Check rice and beans for doneness and fluff with a fork.

Cooking Techniques

Equipment Needed

Spice Level: