recipe:

SIBO-FRIENDLY rope vieja
(cuban flank steak)

 
Ropa Vieja.png
 

This is a traditional Cuban dish that I have adapted for SIBO. (No raisins, no onions, no garlic please!) It has become a family favorite at our house. So nice to switch up the flavor profiles every once in a while so you don’t get bored…

INGREDIENTS

  • 1.5 lb flank steak, cut into fourths

  • Salt and pepper

  • ¼ cup olive oil

  • 1 cup thinly sliced green pepper

  • 1 cup thinly sliced red pepper

  • 1 bunch scallions, chopped (green ends only)

  • 3 tablespoons tomato paste

  • 1 cup beef broth

  • 1 15-oz. can diced, fire-roasted tomatoes

  • 2 teaspoons ground cumin

  • 2 teaspoons Mexican oregano (regular works fine too, but the Mexican has a little bite)

  • 1/3 cup diced green olives with pimento

  • Lime juice and cilantro for garnish

DIRECTIONS

  1. Salt and pepper the meat and let it come to room temperature for 1 hour so it doesn’t shrink up when you brown it. (If you forget, don’t worry. It’s optimal but not essential.)

  2. Heat large skillet to high and brown the meat on both sides (about a minute each side), then place in crock pot.

  3. Quickly sear peppers and scallions in meat juices, then transfer to pot.

  4. Mix tomato paste, broth, canned tomatoes, cumin, oregano, and some salt and pepper in a medium bowl, then add to crock pot.

  5. Cook for about 6-8 hours. This is counter-intuitive for flank steak, which is normally served rare. But it takes that long to soften and become shreddable.

  6. Right before serving, stir in olives. Serve over spinach or ½ cup white rice, topped with a squeeze of lime juice and cilantro.