Ropa Vieja ('Old Clothes Stew')

Ingredients

• 1 tablespoon canola oil

• 1 1/2 pounds boneless round steak, all visible fat discarded

• 1 cup water

• 1 bay leaf

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 1 teaspoon canola oil

• 1 medium onion, sliced

• 1 medium green bell pepper, sliced

• 2 medium garlic cloves, minced

• 14.5-ounce can no-salt-added diced tomatoes, undrained

• 1/8 teaspoon ground cinnamon

Serves:

6 people; 3 ounces beef per serving

 

Dietary Exchanges:

1 vegetable, 3 lean meat

Nutrition Analysis (per serving)
• 190 Calories
• 5.5 g Total Fat
• 1.5 g Saturated Fat
• 0.0 g Trans Fat
• 1.0 g Polyunsaturated Fat
• 3.0 g Monounsaturated Fat
• 58 mg Cholesterol
• 177 mg Sodium
• 7 g Carbohydrates
• 1 g Fiber
• 4 g Sugar
• 27 g Protein

Cooking Instructions

Heat a Dutch oven over medium heat. Add half the canola oil and swirl to coat the bottom.

 

Brown the meat on one side for about 4 minutes. Add the remaining oil and swirl to coat the bottom. Turn the meat and brown for about 4 minutes. 

 

Add the water, bay leaf, salt and pepper. Reduce the heat and simmer, covered, for 2 to 3 hours, or until the meat is very tender.

 

Discard the bay leaf.

 

Transfer the meat to a plate and let cool. Reserve the pan juices.

 

Heat a medium skillet over medium-low heat. Add the 1 teaspoon canola oil and swirl to coat the bottom.

 

Cook the onion, bell pepper and garlic for 2 to 3 minutes, or until soft, stirring occasionally.

 

Add the onion mixture, undrained tomatoes and cinnamon to the juices in the Dutch oven.

 

Shred the meat with two forks, removing any fat or gristle. Return the meat to the Dutch oven.

 

Cook for 10 to 15 minutes, or until warmed through.