Directions:
- Season flank steak with 1/2 tsp salt and pepper.
- In 5-6 quart pot heat 2 tablespoons oil over medium-high heat and add meat in a single layer and cook until well browned. Remove to a plate and repeat until all meat is browned.
- In same pot, heat 1 tbsp oil over medium high heat, add quartered onion, half green and yellow pepper. Cook stirring frequently until vegetables are browned about 5 minute.
- Add broth, bay leaves, peppercorns, cumin, and 1/2 teaspoons salt. add steak and any juices from the steak. The steak should be covered with broth, pour in addition broth if needed. bring to a boil; reduce heat to low and simmer, covered until steak is fork tender, 2 1/4 to 2 1/2 hours.
- Transfer steak to a plate. strain liquid and discard solids. Let the steak cool a bit and shred it.
- In the same pot, heat 2 tablespoons oil over medium heat. Add thinly sliced onions, green, red, and yellow peppers, garlic, salt, and 1/4 teaspoons pepper. Cook stirring frequently until onions and peppers soften.
- Stir in tomato paste until vegetables are coated. Stir in crushed tomatoes and their juices. Skim off any fat from the reserved liquid and add 2 1/2 cups and 1/4 teaspoons salt. Bring to a boil; reduce heat to low and simmer until slightly thickened, about 20 minutes.
- Return shredded steak to stew and cook until heated through, stirring occasionally, about 2 minute Stir in olives. Taste and adjust seasoning to your tastes.
- Serve with black beans and white rice, boiled potatoes or fried plantains. makes 8 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 348.36 Kcal (1459 kJ) | ||
| Calories from fat | 216.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 24.01g | 37% | |
|---|---|---|---|
| Cholesterol | 77.92mg | 26% | |
| Sodium | 786.46mg | 33% | |
| Potassium | 604.59mg | 13% | |
| Total Carbs | 6.03g | 2% | |
| Sugars | 1.51g | 6% | |
| Dietary Fiber | 1.43g | 6% | |
| Protein | 26.74g | 53% | |
| Vitamin C | 73.8mg | 123% | |
| Vitamin A | 0.7mg | 25% | |
| Iron | 15.1mg | 84% | |
| Calcium | 47.3mg | 5% | |
| Amount Per 100 g | |||
| Calories | 105.36 Kcal (441 kJ) | ||
| Calories from fat | 65.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.26g | 37% | |
|---|---|---|---|
| Cholesterol | 23.57mg | 26% | |
| Sodium | 237.87mg | 33% | |
| Potassium | 182.86mg | 13% | |
| Total Carbs | 1.82g | 2% | |
| Sugars | 0.46g | 6% | |
| Dietary Fiber | 0.43g | 6% | |
| Protein | 8.09g | 53% | |
| Vitamin C | 22.3mg | 123% | |
| Vitamin A | 0.2mg | 25% | |
| Iron | 4.6mg | 84% | |
| Calcium | 14.3mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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