Ropa Vieja

Ropa Vieja

This stew has a simple list of ingredients, but plenty of great flavor thanks to flank steak, a cut that’s known for it’s excellent meaty flavor. The flank is also known for it’s long grainy, and sometimes tough texture. In this stew the texture is a great asset—the meat shreds apart into tasty strips after it’s cooked in the slow cooker.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
10 25 min 8 hr 30 min

Directions

Ingredients

  • 1 1/2 cups reduced-sodium chicken broth
  • 1/4 cup sherry vinegar
  • 2 stalks celery, thinly sliced
  • 1 large onion, chopped
  • 1 large red bell pepper, seeded and chopped
  • 3 cloves garlic, minced
  • 1 tablespoon ground cumin
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 3 pounds flank steak, trimmed of fat, each steak cut into thirds
  • 1/2 cup packed fresh cilantro leaves, chopped
  • 1/2 cup chopped pickled jalapenos
  • 10 corn tortillas, heated (see Tip)

Cooking Instruction

Step 1

Combine broth, vinegar, celery, onion, bell pepper, garlic, cumin, salt and pepper in a 6-quart slow cooker. Add beef, submerging it by tucking the vegetables under, over and between the pieces.

Step 2

Put the lid on and cook on low until the meat is fork-tender, about 8 hours.

Step 3

Transfer the meat to a cutting board; let stand for 10 minutes. Shred the meat with 2 forks and return it to the slow cooker. Stir in cilantro. Garnish with jalapeno and serve warm tortillas on the side.


Nutrition

  • Serving: Per serving
  • Calories: 265
  • Carbohydrates: 18g
  • Fat: 11g
  • Protein: 24g
  • Dietary Fiber: 3g
  • Saturated Fat: 4g
  • Monounsaturated Fat: 4g
  • Cholesterol: 53mg
  • Potassium: 474mg
  • Sodium: 575mg
  • Exchanges: 1 starch, 1 vegetable, 3 lean meat
  • Carbohydrate Servings: 1

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