Real African Dishes: [MC-AllEthnic-Recipes] Slow Cooker Cuban Pulled Beef

Friday, December 31, 2010

[MC-AllEthnic-Recipes] Slow Cooker Cuban Pulled Beef - Ropa Vieja; 6 pts; Carbs 13g; Fiber 3g

* Exported from MasterCook *

Slow Cooker Cuban Pulled Beef - Ropa Vieja; 6 pts

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Meat WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds top round roast
1 cubanelle pepper -- diced
1 large onion -- diagonally sliced
2 carrots -- diced
28 ounces canned crushed tomatoes
2 garlic cloves
1 tablespoon oregano
1/2 teaspoon rum
1/2 cup sliced green olives stuffed with pimento

Place the roast, pepper, onions, carrots, tomatoes, garlic, oregano, and cumin into a 2-quart slow cooker. Cook on high for 7 hours. Add the olives and continue to cook for 20 minutes.

Shred the meat with a fork, then mash it with a potato masher until very well mixed.

Serves 8

Per serving: Cals 260 (36% fat) ; Fat 11g; Carbs 13g; Fiber 3g; Sodium 460mg; Protein 27g.

AuthorNote: serve this Cuban dish with yellow rice and Cuban black beans.

WW old points, not PointsPlus

Description:
"6 pts"
Cuisine:
"LatinAmerican/Hispanic"
Source:
"Everything Healthy Slow Cooker Cookbook by Rachel Rappaport, 2010"
S(Formatted by Chupa Babi):
"Dec 2010"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 216 Calories; 7g Fat (28.4% calories from fat); 27g Protein; 12g Carbohydrate; 3g Dietary Fiber; 66mg Cholesterol; 277mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat.

NOTES : Cooker: 2-quart
Time: HIGH for 7 hours, plus 20 minutes

Nutr. Assoc. : 0 27210 0 0 0 0 0 0 678