Craving a vibrant, flavorful meal that’s also good for you? This Cuban Shredded Beef Bowl brings tender, zesty beef together with fresh toppings for a delightful twist on Healthy Beef Bowls. You’ll love how easy it is to prepare this delicious and nutritious dish.
Key Ingredients & Substitutions:
- Flank Steak: You can substitute with chuck roast, though it will require longer cooking for tenderness.
- Bell Peppers: Any color works; red, yellow, or orange add sweetness.
- Black Beans: Use canned for convenience; rinse thoroughly.
- Rice: Brown rice or quinoa are excellent healthy alternatives to white rice.
- Citrus Juices: Freshly squeezed orange and lime juice are best for authentic flavor.
Ingredients:
For the Beef:
- 1.5 pounds flank steak
- 1 large onion, sliced
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 (15 ounce) can crushed tomatoes
- 1/2 cup orange juice
- 1/4 cup lime juice
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1 tablespoon ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- Salt and black pepper to taste
For the Bowls:
- Cooked brown rice or quinoa
- 1 (15 ounce) can black beans, rinsed and drained
- Fresh cilantro, chopped (for garnish)
- Avocado, sliced (for garnish)
- Lime wedges (for serving)
How Much Time Will You Need?
- Total Time: 2 hours 30 minutes
- Prep Time: 20 minutes
- Cook Time: 2 hours 10 minutes
- Servings: 4
- Calories per serving: Approximately 550 (varies with toppings)
- Tools Needed: Large pot or Dutch oven, large skillet
Step-by-Step Instructions:
1. Prepare the Beef
Heat olive oil in a large pot or Dutch oven over medium-high heat. Season the flank steak generously with salt and pepper, then sear on both sides until browned, about 3-4 minutes per side. Remove the steak and set aside.
2. Sauté Aromatics and Vegetables
Add sliced onions and bell peppers to the pot, cooking until softened, about 5-7 minutes. Stir in the minced garlic, cumin, oregano, and smoked paprika, cooking for another minute until fragrant.
3. Simmer the Ropa Vieja
Return the seared steak to the pot. Pour in the crushed tomatoes, orange juice, and lime juice. Bring the mixture to a gentle simmer, then reduce heat to low, cover, and cook for at least 2 hours, or until the beef is fork-tender.
4. Shred the Beef
Carefully remove the cooked beef from the pot and place it on a cutting board. Using two forks, shred the beef into tender strands. Return the shredded beef to the pot with the sauce and stir to combine, allowing it to soak up all the flavorful juices.
5. Assemble Your Healthy Beef Bowls
Divide the cooked brown rice or quinoa among four bowls. Top each with a generous serving of the Cuban shredded beef. Add a spoonful of rinsed black beans, fresh avocado slices, and a sprinkle of chopped cilantro. Serve immediately with extra lime wedges.
Variation Ideas:
- Add plantains: Serve with pan-fried sweet plantains for an authentic touch.
- Spice it up: Include a pinch of cayenne pepper or a dash of your favorite hot sauce in the beef mixture.
- Veggie boost: Mix in roasted corn or diced mango for extra texture and sweetness.
- Different grain: Try cauliflower rice for a lower-carb option in your Healthy Beef Bowls.
Storage Instructions:
Store leftover Cuban shredded beef and rice separately in airtight containers in the refrigerator for up to 3-4 days. Reheat gently in the microwave or on the stovetop, adding a splash of broth or water if needed to maintain moisture.
Frequently Asked Questions (FAQ):
Can I make this recipe in a slow cooker?
Yes, you can! Cook on low for 6-8 hours or on high for 3-4 hours, or until the beef is tender.
What kind of rice is best for these Healthy Beef Bowls?
Brown rice or quinoa are excellent healthy choices, but white rice works well too.
Can I freeze the shredded beef?
Absolutely. The shredded beef freezes well in an airtight container for up to 3 months. Thaw overnight in the refrigerator before reheating.
Is this dish spicy?
No, traditional Cuban Ropa Vieja is not spicy. The flavors are savory, zesty, and slightly sweet from the peppers and orange juice.
What if I don’t have flank steak?
Chuck roast is a good alternative, but be aware it might need a longer cooking time to become tender.
Can I prepare this dish ahead of time?
Yes, the shredded beef tastes even better the next day as the flavors meld. Prepare the beef ahead and assemble the bowls when ready to eat.
