Heart-Healthy Ropa Vieja
Indulge in the rich and savory flavors of Heart-Healthy Ropa Vieja, a wholesome twist on the classic Cuban dish that's perfect for maintaining a nutritious lifestyle without sacrificing taste. This recipe swaps traditional cuts of beef for lean flank steak and uses heart-friendly olive oil, no-salt-added diced tomatoes, and low-sodium beef broth to create a more health-conscious meal. Featuring a medley of colorful bell peppers, bold spices like smoked paprika and cumin, and zesty additions such as black olives and capers, this dish delivers vibrant flavor with every bite. Simmered to perfection, the shredded beef soaks up a tomato-based sauce infused with the essence of garlic, onions, and aromatic herbs. Garnish with fresh cilantro and serve with brown rice or quinoa for a satisfying, nutrient-packed meal that's as comforting as it is guilt-free. Perfect for cozy dinners and meal prepping, this cleaner variation on Ropa Vieja is a must-try for anyone seeking heart-healthy recipes full of Latin-inspired flair.
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Recipe Information
Ingredients
- 1.5 pounds lean flank steak
- 2 tablespoons olive oil
- 1 large onion, thinly sliced
- 1 large red bell pepper, thinly sliced
- 1 large green bell pepper, thinly sliced
- 4 garlic cloves, minced
- 2 tablespoons tomato paste
- 14.5 ounces canned diced tomatoes, no salt added
- 1 cup low-sodium beef broth
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- 1 bay leaf
- 0.5 cup black olives, sliced
- 2 tablespoons capers
- 0.25 cup fresh cilantro, chopped
- 0.5 teaspoon freshly ground black pepper
- 1 teaspoon salt
Instructions
In a large pot, bring 8 cups of water to a boil. Add the flank steak and reduce heat to a simmer. Cover and cook for about 1 hour or until the meat is tender and easily shredded.
Remove the steak from the pot and allow it to cool slightly; remove any fat and shred the beef using two forks.
In a large, heavy skillet, heat olive oil over medium heat. Add the onion, red and green bell peppers, and sauté until the onions start to caramelize, about 8 minutes.
Add minced garlic to the skillet and cook for another 1 minute until fragrant.
Stir in the tomato paste, cooking for about 2 minutes to develop its flavor.
Add diced tomatoes, beef broth, cumin, oregano, smoked paprika, and bay leaf. Stir well to combine.
Return the shredded beef to the skillet, stirring to coat the meat evenly with the sauce. Season with salt and pepper.
Cover the skillet and let the mixture simmer over low heat for about 1 additional hour, stirring occasionally, until the flavors have melded and the mixture has thickened slightly.
Add sliced black olives and capers, stir, and allow to cook for another 10 minutes uncovered.
Remove the bay leaf, then garnish with fresh cilantro before serving.
Serve hot. This dish pairs beautifully with a side of brown rice or quinoa for an added heart-healthy boost.
Nutrition Facts
Calories |
2087 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 106.5 g | 137% | |
| Saturated Fat | 29.0 g | 145% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 476 mg | 159% | |
| Sodium | 4274 mg | 186% | |
| Total Carbohydrate | 77.9 g | 28% | |
| Dietary Fiber | 24.9 g | 89% | |
| Total Sugars | 36.7 g | ||
| Protein | 206.4 g | 413% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 292 mg | 22% | |
| Iron | 29.9 mg | 166% | |
| Potassium | 5155 mg | 110% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
