Soups & Stews : Beef Last Updated: Aug 9th, 2009 - 17:37:24 Ropa Vieja (Cuban-style beef stew) By Sandra Woodruff  Printer friendly page Yield: 6 servings 2 pounds well-trimmed beef top round roast or flat half brisket, quartered 1/2 teaspoon ground black pepper 1 cup beef broth 1 bay leaf 1 teaspoon dried oregano 1 teaspoon ground cumin 1/8 teaspoon ground cinnamon 1 tablespoon extra virgin olive oil 1 small green bell pepper, cut into thin strips 1 small red bell pepper, cut into thin strips 1 small yellow bell pepper, cut into thin strips 1 medium yellow onion, thinly sliced 1 1/2 teaspoons crushed garlic 14 1/2-ounce can diced tomatoes with roasted garlic, pureed in a blender 2 tablespoons capers 1. Preheat the oven to 325 degrees F. 2. Coat a large nonstick skillet with cooking spray and preheat over medium-high heat. Sprinkle the roast with the pepper and place in the skillet. Cook for a couple of minutes on each side or until nicely browned. Remove the skillet from the heat and add the broth, bay leaf and oregano. Cover the skillet with aluminum foil and bake for about 2 1/2 hours or until the meat is very tender. Remove the meat and set aside. Discard the bay leaf. 3. Place the skillet with the pan juices over medium heat and add the cumin and cinnamon. Bring to a boil and cook for 5 to 8 minutes or until reduced to about 3/4 cup in volume. Set aside. 4. Coat a large deep skillet with the olive oil and place over medium heat. Add the peppers and onions; cover and cook for about 10 minutes or until the vegetables are tender. Add the garlic and cook for another minute. Add the pureed tomatoes and reduced pan juices to the vegetable mixture and stir to mix. 5. Using 2 forks, pull the meat into shreds and add to the skillet mixture. Add the capers and simmer the stew for a few minutes, to heat through. Serve hot with brown rice if desired. Nutritional Facts (per 1-cup serving) Calories: 245     Carbohydrates: 9 g     Fiber: 2.3 g   Fat: 7.6 g     Sat. Fat: 2.1 g Cholesterol: 81 mg     Protein: 32 g     Sodium: 464 mg     Calcium: 23 mg GI rating: low Diabetic exchanges: 4 lean meat, 1 vegetable Pressure cooker method: Instead of cooking the meat in the oven, you can save time by using a pressure cooker. Brown the roast as directed using a 4-quart or larger pressure cooker. Add the broth and bay leaves and follow the manufacturers directions for locking the pressure cooker. Cook for 45 to 60 minutes at high pressure or until the meat is fork tender. Finish up the recipe as directed from steps 3 through 5. © Copyright 2005 by eatsmarttoday.com Top of Page