Ropa Vieja - 18g Carbs, 3g Fiber
From Eating Well Magazine
Yield: 10 servings
Active Time: 25 minutes
Total Time: 8 1/2 hours
This traditional Cuban stew may be called "old clothes," but it’s
a wonderful way to turn a rather inexpensive cut of meat into a
rich and decadent stew. If you like, serve it with some sour cream
dolloped on top.
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 Tbsp ground cumin
1 tsp salt
1/2 tsp freshly ground pepper
3 lb 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)
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.
2. Put the lid on and cook on low until the meat is fork-tender,
about 8 hours.
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.
Per serving:
265 Calories, 11g Fat (4g Sat, 4g Mono), 53mg Cholesterol,
18g Carbs,
24g Protein, 3g Fiber, 376mg Sodium
Nutrition bonus:
Vitamin C (100% daily value), Zinc (33% dv), Iron &
Vitamin A (20% dv)
1 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 3 lean meat
Wrap corn tortillas in foil and bake at 300 degrees F
until steaming, about 10 minutes.
Cover and refrigerate for up to 3 days or freeze for up to 1 month.