the treadmill diaries

Ropa Vieja - 265 calories (5 pts)

Ropa Vieja is a quick Cuban stew that you can prep in 20 minutes or less and then leave to cook all day while you’re away at work or wherever.  Plus, it’s a new and interesting way to season and infuse flavor into flank steak.      

Nutritional info per serving (makes 6 servings):     

• Calories   -  265
• Total Fat – 10.5g
• Fiber – 4g
• WW  – 5 pts

What You’ll Need:      

• a 1 lb flank steak cut into 2 pieces
• 1 tsp extra virgin olive oil
• 1 large yellow onion, cut 1/4 inch thick rings
• 1 red bell pepper, cut 1/4 inch thick rings
• 1 green bell pepper, cut 1/4 inch thick rings
• 1 tbsp minced garlic
• 1 – 28 oz or 2 – 14 oz cans of petite diced tomatoes
• 1 tsp oregano
• 2 tbsp tomato paste
• 1 tsp cumin
• 1 bay leaf
• 2 tsp kosher salt
• 2 tsp black pepper

Making the Dish:      

1. Heat oil in skillet on medium-high heat.
2. Add in onions & saute for 1 min.  Then, add garlic and stir for extra minute.
3. Add in red and green peppers and saute for 3-4 minutes until softened
4. Mix in oregano, cumin & half salt & pepper and stir for 1 more minute
5. Remove from pan and set aside
6. Return skillet to heat and bring to medium-high temp
7. Rub flank steak with remaining salt and pepper and place in pan
8. Sear on both sides for 3-4 minutes
9. Place 1/3 vegetable mixture on bottom of crockpot
10. Position flank steak on top of vegetables
11. Pour remaining peppers and onions on top of flank steak
12. Add in diced tomatoes, tomato paste and bay leaf. Stir slightly
13. Cook for 7-8 hours on low setting; until meat is fork tender
14. Remove meat, shred with fork and return to sauce

This entree is especially delicious served on a bed of rice or mashed potatoes along with sweet corn.  Mangia and enjoy.