Ropa Vieja

This Cuban stew is made by braising beef until it can be shredded—thus the name (translated as "old clothes"). Serve with tortillas, and pass hot sauce on the side for those who like it fiery. Because the meat is shredded, it's also suitable for tacos and burritos.

Yield
8 servings (serving size: about 3/4 cup) about 5pts per serving of meat

Ingredients
Cooking spray
2 (1-pound) flank steaks, trimmed
3 cups thinly vertically sliced red onion
2 cups red bell pepper strips (about 2 peppers)
2 cups green bell pepper strips (about 2 peppers)
4 garlic cloves, minced
6 tablespoons thinly sliced pitted green olives
1 teaspoon salt
1 teaspoon dried oregano
1 teaspoon ground cumin
1/2 teaspoon dried rosemary, crushed
1/2 teaspoon freshly ground black pepper
6 tablespoons sherry vinegar
3 cups fat-free, less-sodium beef broth
1 tablespoon no-salt-added tomato paste
2 bay leaves
1/2 cup chopped fresh cilantro
Preparation

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add 1 steak to pan; cook 2 1/2 minutes on each side or until browned. Remove steak from pan. Repeat procedure with cooking spray and remaining steak.

Reduce heat to medium. Add onion, bell peppers, and garlic to pan; cook 7 minutes or until tender, stirring frequently. Stir in olives and 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 steaks; bring to a simmer. Cover, reduce heat, and cook 1 1/2 hours or until steaks are very tender. Discard bay leaves.

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


Nutritional Information
Calories:229 (36% from fat)
Fat:9.1g (sat 3.4g,mono 3.9g,poly 0.6g)
Protein:26g
Carbohydrate:9.6g
Fiber:2g
Cholesterol:40mg
Iron:2.4mg
Sodium:614mg
Calcium:53mg