Cuban BEEF

Name: Cuban BEEF
Prep time: 10 min
Total time: 10 min
Cuisine: Cuban, Latin American
Ingredients: 500g piece of stewing beef (all visible fat removed) sea salt and freshly ground black pepper low-calorie cooking spray; 2 onions, sliced; 240ml beef stock (2 beef stock cubes dissolved in 240ml boiling water) 1 × 400g tin chopped tomatoes; 2 green peppers, deseeded and cut into strips; 2 red peppers, deseeded and cut into strips; 4 garlic cloves, crushed 2 tbsp tomato puree; 1 tsp ground cumin; 1 tsp dried oregano; 1⁄2 tsp ground turmeric; 2 bay leaves; 1 tbsp fresh coriander, chopped 1 red or white wine stock pot; 1 tbsp white wine vinegar cooked rice, to serve (optional)

18 steps

Prep:10min

Updated at: Thu, 17 Aug 2023 11:36:32 GMT

Nutrition balance score

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Ingredients

4 servings

500gstewing beef

all visible fat removed salt and freshly ground black pepper low-calorie cooking spray

2onions

sliced

240mlbeef stock

2 ef stock cubes dissolved in 240ml boiling water g tin chopped tomatoes

2green peppers

deseeded and cut into strips

2red peppers

deseeded and cut into strips

4garlic cloves

2 Tbsptomato puree

crushed

1 tspground cumin

1 tspdried oregano

ground turmeric

2bay leaves

1 Tbspfresh coriander

pped

1red wine stock pot

cho, or white

1 Tbspwhite wine vinegar

cooked rice, to serve, optional

Instructions

HOB OR OVEN METHOD 2–21⁄2 HOURS

Step 1

Season the meat well with salt and pepper.

Step 2

Spray a large frying pan with low-calorie cooking spray. Brown the meat over a high heat then set aside.

Step 3

Add a little more low-calorie cooking spray to the pan, then sauté the onions for 3–4 minutes until they start to soften.

Step 4

Add the remaining ingredients to the pan with the browned meat and onions.

Step 5

Bring to the boil then reduce the heat and simmer for 11⁄2–2 hours or until the meat is tender. (You can also cover the pan and cook in the oven for 2–21⁄2 hours at 160°C/fan 140°C/gas mark 3, but make sure your pan is ovenproof.)

Step 6

Pull the meat apart with two forks – it should shred easily. If the sauce is a little thin you can remove the lid to reduce the liquid.

Step 7

Serve on a bed of rice or whatever you fancy.

ELECTRIC PRESSURE COOKER METHOD 1 HOUR 20 MINS

Step 8

Season the meat well with salt and pepper.

Step 9

Set the pressure cooker to Sauté/Browning, then spray it with a little low-calorie cooking spray. Add the meat and sauté for a few minutes on both sides until browned.

Step 10

Add the remaining ingredients to the pressure cooker with the browned meat. Put the lid on the pressure cooker and pressure-cook on Manual/Stew for 1 hour, then allow the pressure to release naturally for about 15 minutes (Natural Pressure Release/NPR).

Step 11

Pull the meat apart with two forks – it should shred easily. If the sauce is still a little thin, remove the pressure cooker lid and set to Sauté to reduce slightly.

Step 12

Serve on a bed of rice or whatever you fancy.

SLOW COOKER METHOD 6–8 HOURS

Step 13

Season the meat well with salt and pepper.

Step 14

Spray a frying pan with a little low-calorie cooking spray and place over a medium heat. Add the meat and sauté for a few minutes on both sides until browned.

Step 15

Add all the remaining ingredients to the slow cooker along with the browned meat. Set

Step 16

the slow cooker to High and cook for 6 hours, or on Medium setting for 8 hours.

Step 17

Pull the meat apart with two forks – it should shred easily. If the sauce is still a little thin, remove the slow cooker lid and allow it to reduce slightly.

Step 18

Serve on a bed of rice or whatever you fancy.