Fragrant Shredded Beef Stew

Fragrant Shredded Beef Stew

This stew has a simple list of ingredients, but plenty of great flavor thanks to flank steak, a cut that's known for its excellent meaty flavor. The flank is also known for its long grainy, and sometimes tough texture. In this stew the texture is a great asset—the meat shreds apart into tasty strips after it's cooked in the slow cooker.

From EatingWell: February/March 2006
Yield: 10 servings
Active Time: 25 minutes
Total Time: 8 1/2 hours

Ingredients

  1. 1 1/2 cups reduced-sodium chicken broth
  2. 1/4 cup sherry vinegar
  3. 2 stalks celery, thinly sliced
  4. 1 large onion, chopped
  5. 1 large red bell pepper, seeded and chopped
  6. 3 cloves garlic, minced
  7. 1 tablespoon ground cumin
  8. 1 teaspoon salt
  9. 1/2 teaspoon freshly ground pepper
  10. 3 pounds flank steak, trimmed of fat, each steak cut into thirds
  11. 1/2 cup packed fresh cilantro leaves, chopped
  12. 1/2 cup chopped pickled jalapenos
  13. 10 corn tortillas, heated (see Tip)

Preparation

  1. Combine broth, vinegar, celery, onion, bell pepper, garlic, cumin, salt and pepper in a 6-quart slow cooker. Add beef, submerging it by tucking the vegetables under, over and between the pieces.
  2. Put the lid on and cook on low until the meat is fork-tender, about 8 hours.
  3. Transfer the meat to a cutting board; let stand for 10 minutes. Shred the meat with 2 forks and return it to the slow cooker. Stir in cilantro. Garnish with jalapeno and serve warm tortillas on the side.

Tips & Notes

Nutrition

Nutrition Per Serving: 224 calories; 8 g fat (3 g sat, 3 g mono); 60 mg cholesterol; 15 g carbohydrates; 23 g protein; 3 g fiber; 416 mg sodium; 415 mg potassium.

Nutrition Bonus: Vitamin C (100% daily value), Zinc (33% dv), Iron & Vitamin A (20% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 3 lean meat