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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Latin American >> Caribbean >> Cuban

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Heat vegetable oil in a large skillet over medium-high heat. | 2. Brown the flank steak on each side, about 4 minutes per side. | 3. Transfer beef to a slow cooker. | 4. In a large bowl, mix together the beef broth, tomato sauce, tomato paste, onion, bell pepper, garlic, cilantro, olive oil and vinegar. | 5. Stir until well blended. | 6. Pour over flank steak in slow cooker. | 7. Cover, and cook on High for 4 hours, or on Low for up to 10 hours. | 8. When ready to serve, shred meat and serve with tortillas or rice. | 9. If freezing ahead: Don't brown the meat, just put ingredients in a ziploc bag and place in freezer, flattened. (I like to fit it into a bowl that will fit into the crockpot, but you don't have to. | 10. To cook from frozen: Thaw in refrigerator if desired (or put in frozen). Cook as directed above. If cooking from frozen add time for thawing. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
beef steak	2			2801.6064	0.0	149.6003	244.8006
vegetable oil	1	tablespoon		117.23200000000001	0.0	0.0	13.6
beef broth	1	cup		16.8	0.096	2.736	0.528
tomato sauce	1	can		-	-	-	-
tomato paste	1	can		139.4	32.147	7.343999999999999	0.799
onion	1		sliced	28.0	6.537999999999999	0.77	0.07
green bell pepper	1		seeded sliced	29.8	6.9136	1.2814	0.2533
garlic clove	2		chopped	-	-	-	-
cilantro	1	teaspoon	chopped	0.0767	0.0122	0.0071	0.0017
olive oil	1	tablespoon		119.34	0.0	0.0	13.5
vinegar	1	tablespoon		3.1289999999999996	0.1386	0.0	0.0

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.