Ropa Vieja

Ropa Vieja – phase 1-4, serves 4-5

Adapted from cooking light

Olive oil cooking spray

2 (1-pound) flank steaks, or 4 chicken breasts

1 cup red bell pepper strips (about 1 pepper)

1 cup  green bell pepper strips (about 1 pepper)

4 garlic cloves, minced

1 tsp sea salt

1 tsp dried oregano

1 tsp ground cumin

1/2 tsp dried rosemary, crushed

1/2 tsp freshly ground black pepper

6 tablespoons  vinegar

3 cups low fat, less-sodium veggie or chicken broth

1 tbsp no-salt-added tomato paste

2 bay leaves

1/2 cup chopped fresh cilantro

Heat a large Dutch oven over medium heat. Coat pan with cooking spray. Add 1 steak or chicken to pan; cook 3-4 minutes on each side or until browned. Remove meat from pan. Repeat procedure with cooking spray and remaining meat.

Reduce heat to medium. Add bell peppers, and garlic to pan; cook 7 minutes or until tender, stirring frequently. Stir in next 5 ingredients (through black pepper); cook 30 seconds or until fragrant. Stir in vinegar, scraping pan to loosen browned bits; cook for 2 minutes or until liquid almost evaporates. Stir in broth, tomato paste, and bay leaves. Add meat; bring to a simmer. Cover, reduce heat, and cook 1 1/2 hours or until meat is very tender. Discard bay leaves.

Remove meat from pan; shred with two forks. Stir shredded meat and cilantro into pan.

 

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