Braised Beef Shank (4-Hour Slow Cook)
By Mei Wang · Chinese Carnivore Adapter · Updated 2026-05-08
Cross-cut beef shanks braised in 4 cups of beef broth at 300°F for 4 hours. Salt only — no wine, no soffritto. The marrow-bone payoff dish.
Carnivore braised beef shank is 3 pounds of cross-cut beef shank slabs (with marrow bones at the center) seared in tallow, then braised in 4 cups of beef broth at 300°F for 4 hours until the meat falls off the bone and the marrow inside the bone melts to spreadable consistency. Salt is the only seasoning. The lower temperature and longer time (vs the 3-hour-at-325°F osso buco recipe) produces an even more tender result with marrow that's fully softened. A single 8-ounce slab plus marrow delivers 50g protein, 24g fat, and 420 calories. Beef shanks cost $5 to $9 per pound at most grocery stores and ethnic markets; 3 pounds feeds 4 adults at roughly $7 to $11 per serving. The marrow is the prize — it's nearly 100% fat at 850 calories per 100g and melts onto the surface of the meat as a self-basting sauce. Spoon directly from the bone.
Ingredients
| Ingredient | Protein | Fat | Calories |
|---|---|---|---|
| 1 beef shank slab cooked, meat + marrow (per serving) | 50g | 22g | 400 |
| ½ tbsp tallow (per serving) | 0g | 7g | 60 |
| 1 cup broth concentrate (per serving) | 0g | 0g | 10 |
| Per serving | 50g | 24g | 420 |
Macros per serving (after cooking and any fat draining). Source: USDA FoodData Central.
Instructions
- 1
Preheat oven to 300°F. Pat shanks dry with paper towels. Tie each slab around its perimeter with kitchen twine.
- 2
Apply 2 tsp coarse salt across all sides.
- 3
Heat 2 tbsp beef tallow in a 6-quart Dutch oven over high heat until shimmering.
- 4
Sear shanks 3 minutes per side, both faces, until deeply browned. Set aside.
- 5
Pour 4 cups beef broth into the Dutch oven, scraping up any browned bits from the bottom.
- 6
Return shanks to the pot. Broth should come halfway up the slabs.
- 7
Bring to a simmer on the stovetop. Cover and transfer to the 300°F oven.
- 8
Braise for 4 hours, turning the shanks at the 2-hour mark. Pull when the meat falls off the bone and marrow is spreadable.
Nutrition per Serving
Frequently Asked Questions
What does cross-cut mean?
Cross-cut means the butcher sliced the shank perpendicular to the bone, producing slabs with the marrow bone visible in the center surrounded by a ring of meat. The cross-cut format is the standard for osso buco and braised shank — it cooks evenly and presents the marrow as the visual centerpiece. Whole shanks (uncut) are sold less commonly; they require longer cook times and the marrow is harder to access. Ask your butcher for cross-cut if it's not on display.
What do I do with the marrow?
Eat it. Beef marrow is roughly 100% fat at 850 calories per 100g and tastes intensely beefy and rich. Spoon directly from the bone using a small spoon (a marrow spoon if you have one). For carnivore eaters, marrow is one of the most calorie-dense and bioavailable fat sources available. Some traditional preparations spread marrow on the meat surface as a sauce; the carnivore version eats it straight or mixed into the braising liquid before serving.
Braised beef shank vs osso buco — same dish?
Same cut, different traditions. Osso buco is the Italian version with white wine, soffritto (carrot, celery, onion), and gremolata. Braised beef shank can be many regional preparations — French daube, Korean galbi-jjim style, plain salt braise. The carnivore versions of both end up similar (no wine, no aromatics) but the braising temperature and time can differ. This recipe is plain (300°F, 4 hours, broth + salt). The osso buco recipe is 325°F, 3 hours — slightly faster and firmer texture.
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