Are you looking to create a healthy version of your favorite Jamaican comfort dish Jamaican Oxtail Stew with Butter Beans? Look no further, today I share my go to recipe that fits my dietary needs and tastes just as good as the traditional recipe. This works great to be cooked on the stovetop or in the slow cooker!

Keep reading to find out more!

Growing Up On Oxtail Stew With Butter Beans

I don’t know about you guys, but growing up, oxtail was always a delicacy. Oxtail was a dish we would prepare once in a while, usually for Christmas and major holidays, or for birthdays. So, whenever it was prepared, I was aware of all the labor and love that went into it.

The simple fact is, growing up in a Caribbean household, you are required to stand by your mother’s side in the kitchen. Learn how to prepare the dishes, help her out, and know your way around the kitchen.

It was particularly when helping with oxtail stew that I began to find my love for preparing food.

That is why I am excited to bring this dish to you today – the BEST Jamaican Oxtail Stew with Butter Beans.

What is Jamaican Oxtail Stew with Butter Beans?

Jamaican oxtail stew with butter beans is a dish full of flavor and deeply rooted in Jamaican culture and cuisine. It is comfort food. Plain and simple.

Oxtail is the star of the dish. Oxtail pieces are typically browned and then slow-cooked over a few hours with a combination of seasonings such as onions, garlic, thyme, scallions, scotch bonnet peppers if you like spice, and classic oxtail mix seasoning that you can usually buy at the store.

In my opinion, what sets Jamaican oxtail stew apart is the perfect blend of savory and slightly sweet flavors.

While the traditional version of Jamaican oxtail stew with butter beans is known for its indulgence, healthier variations can be created by incorporating leaner cuts of meat, reducing the use of added refined sugars, and increasing the inclusion of vegetables and legumes.

These variations that we will get into later allow us to enjoy the delicious taste of Jamaican oxtail stew with butter beans while making choices that align with each of our health and dietary preferences.

For example, traditionally, my family would always add brown sugar to sweeten up the broth and offset the saltiness of the butter beans and seasonings. Since I now try to avoid all added refined sugars, in my recipe, I replace this with a splash of raw, unprocessed honey.

As the stew simmers low and slow over a few hours, the oxtail becomes tender and succulent, and the flavors develop into a rich and satisfying broth. With the meat falling off the bone, you will be asking for a second round!

What is oxtail?

If you are not familiar with Jamaican cuisine, then you’re probably wondering, what in the world is oxtail?

Well, oxtail refers to the culinary term for the tail of cattle, specifically from beef cattle. Oxtail is characterized by its bony structure, containing both meat and connective tissues, both of which contribute to its rich and flavorful nature.

Specifically, when cooked low and slow, the collagen rich connective tissues break down, resulting in a tender and succulent texture.

Oxtail is commonly used in soups, stews, and braised dishes. And, oxtail is used in cuisines around the world, namely Jamaican, Korean, Chinese, and Italian, among others.

It is seen as a delectable and indulgent ingredient which is often why my family would cook it around major holidays and birthday celebrations. It was a special dish that took time and love to make.

What Other Ingredients Make A Healthy Oxtail Recipe Delicious?

I have made a few substitutions to the traditional recipe in order to fit my dietary preferences – gluten free, dairy free, and refined sugar free.

By doing this, I was able to maintain the rich flavor profile of the traditional oxtail and butter beans recipe but also ensure that the dish would not interfere with my digestive health and progress!

So here, I would like to lay out some of the changes to the traditional recipe, that I think will prove to be the best oxtail recipe yet because it is as good for you as it is delicious!

Here are the healthier substitutions I have made:

Beef Bone Broth: Typically, the oxtail is stewed over several hours in either beef stock or water. In my recipe, I have opted to let the meat cook in beef bone broth so that it enhances the flavor of the stew while also providing additional nutrients. Specifically, Bone broth is rich in collagen, gelatin, and amino acids, which can support joint health, gut health, and provide a protein boost to the meal.

Reducing Fat: It is important during the cleaning process of the meat to make sure to trim off as much fat as you can. This helps lower the overall saturated fat content of the dish.

Honey Instead of Brown Sugar: Swapping brown sugar for honey provides natural sweetness without the addition of refined sugars. Additionally, honey also offers trace nutrients and antioxidants that refined sugars lack.

Gluten-Free Flour: Like I mentioned, this dish is re-created to be gluten free. Typically, oxtail stew includes dumplings. I have opted to use gluten-free flour to account for that sensitivity.

Sweet Potato Wedges: Typically, oxtail stew with butter beans is served with rice and peas or fried plantains. This time around, I opted to serve my dish with a side of sweet potato wedges to add fiber, vitamins, and minerals to the meal.

These substitutions not only enhance the nutritiousness of the meal but also allows more people to enjoy it without compromising our health goals!

How to Clean Oxtail?

Of course you don’t have to do this step, but many of us who grew up in Caribbean households learned it is standard to clean your meat before cooking it.

Cleaning oxtail is an essential step to ensure that it’s ready for cooking. Here’s how you can clean oxtail:

1. Trim excess fat to help make the dish leaner. Some fat can add flavor, so don’t worry about perfectly scraping off every single bit of fat.
2. Rinse the meat thoroughly under cold water making sure to remove any bone fragments as you go.
3. Mix a bowl of cold water with a splash of vinegar and soak the meat for a few more minutes.
4. After rinsing, pat the oxtail pieces dry with paper towels. This helps the meat brown better during cooking.

Now your oxtail is ready for cooking!

Best Tips for Cooking Your Jamaican Oxtail Stew with Butter Beans

First and foremost, I think the most important tip is to have patience. It takes hours to slow cook oxtail stew with butter beans. The slow cooking process really brings out all the rich flavors and is one where you will be well rewarded when it is done.

Of course, there are a few more tips that can help along the way:

1. Marinate, marinate, marinate! Before cooking, marinate the oxtail in a mixture of the necessary seasonings including fresh chopped garlic, thyme, onion powder, signature oxtail seasoning, salt, pepper, browning sauce and whatever else you like. This allows the flavors to infuse in the meat. I recommend marinating the oxtail overnight, but if you don’t have that much time, at least 2-3 hours before starting to cook.
2. Sear the Oxtail. I like to start the cooking process by searing each side of the oxtail pieces in the pot before starting the slow cooking process. This step enhances the depth of flavor by creating a caramelized crust on the meat.
3. Taste test! Don’t be afraid to get in there halfway through and taste to make sure it has the flavor you desire. And when in doubt, add more seasoning! The bolder the flavor, the better!

Popular Sides To Jamaican Oxtail Stew and Healthy Alternatives

Popular Sides:

• Rice and Peas: A traditional and truly beloved side dish, rice and peas combine flavorful rice with coconut milk, kidney beans, and herbs.
• Hard Dough Bread: A dense, slightly sweet bread that’s perfect for sopping up the rich gravy of the stew.
• Fried Plantains: Sweet and caramelized, fried plantains add a touch of sweetness to balance the savory stew.
• Steamed Callaloo: A nutritious leafy green vegetable similar to spinach, it’s often served steamed or sautéed as a side.

Healthy Alternatives:

• Quinoa: Swap traditional rice with quinoa for a nutritious, gluten-free option.
• Cauliflower Rice: For a low-carb alternative, cauliflower rice can be a great substitute for rice.
• Baked Plantains: Lightly brush plantains with olive oil and bake until caramelized for a healthier alternative to frying.
• Steamed Vegetables: Instead of fried plantains, serve steamed or roasted vegetables like broccoli, carrots, or green beans.
• Sweet Potato Wedges: The alternative I went with today and also offers a nice sweetness to offset the rich flavor of the main course!

Kitchen Tools Needed:

• Slow cooker or large pot for stovetop
• Skillet / saute pan
• Baking sheet
• Cutting board
• Knives
• Tablespoons
• Large spoon for mixing
• Bowl
• Measuring cup

How to Store Your Jamaican Oxtail Stew with Butter Beans

In the Refrigerator:

Be sure to allow the oxtail stew to cool completely before transferring it to an airtight container. If properly stored, the oxtail stew can be refrigerated for up to 3-4 days.

In the Freezer:

If you do not plan to eat everything in a few days, you can also freeze the oxtail stew. Again, allow the stew to cool down to room temperature. Place the stew in airtight freezer-safe containers. The stew can be frozen for up to 3-4 months.

Reheating Tips:

Thaw frozen stew in the refrigerator overnight before reheating to preserve its texture and flavor.

When reheating, make sure to heat the stew thoroughly until it reaches an internal temperature of 165°F (74°C) to ensure food safety.

Looking for another gluten free Jamaican dish to try next?

Check out Gluten Free Jamaican Rasta Pasta now!

With that let’s get into the recipe for your Jamaican oxtail stew with butter beans!