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.