Picadillo

Picadillo is a classic Cuban dish and has probably been around more than a hundred years. There are as many recipes for it as there are cooks on the island. But, they all have some of the same ingredients in common; ground pork, ground beef, onions, peppers and tomatoes. They are all piquant in taste blending sweet and tangy together. Many of  the original recipes have dried fruit like raisins included but of course I did omit that because of the excess of carbohydrates. My version leaves room for you to express yourself as well. I have used simple spices like oregano and cumin and the classic combinations of flavors from vinegar, capers and green olives. The influences from Spain are apparent in this dish though its history is not clear. This is a very quick and simple dish to prepare, low in carbs and big on taste that the whole family will love and to me is the Cuban version of a Sloppy Joe. Shown served over steamed cauliflower that has been pulsed in a food processor to a course, rice-like consistency in place of rice. I hope you enjoy.  

Picadillo

Ingredients:

1 cup onions, sliced thin

1 cup green bell peppers, diced

1 tbsp. garlic, minced

1 - 14.5 ounce can no salt added diced tomatoes

1 lb. lean ground pork

1 lb. lean ground beef

1/4 cup cider vinegar

1 cup red wine (low sodium beef stock is fine if you cannot use wine)

1 tsp. molasses

1 Tbsp. Splenda

1 tsp. oregano

1 tsp. cumin

1 Tbsp. capers, drained and rinsed

2 ounces green olives, sliced

salt and pepper

vegetable spray

Coat a large saute pan with vegetable spray and saute the onions, bell pepper and garlic on medium high heat until translucent and tender. Add the tomatoes, ground beef and pork. Blend together well, breaking up the ground meats and cook until browned. Add the rest of the ingredients, except the capers and green olives. Reduce heat to low, cover and simmer for about 1 hour. Remove the lid and add the capers and olives and continue to simmer for about 10 minutes.

Nutrition Facts

8 Servings

Amount Per Serving
Calories 358.5
Total Fat 22.5 g
Saturated Fat 8.4 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 10.2 g
Cholesterol 92.3 mg
Sodium 232.9 mg
Potassium 483.1 mg
Total Carbohydrate 7.6 g
Dietary Fiber 1.7 g
Sugars 3.3 g
Protein 26.2 g

Note ~ For a reduced fat version try making this with lean ground turkey or chicken.

Ropa Vieja

Spanish for "old clothes" Ropa Vieja is a popular Cuban dish of the most mouth watering, tender shredded beef. It is smothered in a rich, mildly spicy sauce of tomato, peppers, onions, garlic and an amazing West Indies style spice combination, cooked low and slow until thick and smooth. I remember this dish vividly from my youth as I spent many of my early years in Key West. Cuban cuisine is influenced by the West Indies and Caribbean with spices like cloves, allspice and paprika. I have used these classic spices in my version of this dish and tempered them with the classic flavors of cumin and oregano. Instead of the extreme heat of habanero peppers found in much of the Caribbean cuisine, I have spiced this with cayenne pepper but if that's the heat you like please feel free to use that instead. This is unlike any Ropa Vieja you've ever had and is a true inspiration from the cultural diversity of Miami. Perfect for your Super Bowl XVIL party as an entree or serve in smaller portions as a snack. It is pictured with deep fried corn tortillas. I hope you enjoy.

Ropa Vieja

Ingredients:

3 lb. flank steak

2 Tbsp. olive oil

1 cup green bell peppers, diced

1 cup red bell peppers, diced

3 garlic cloves, minced

1 cup onion, diced

2 Tbsp. tomato paste

2 tsp. cumin

1 tsp. oregano

2 bay leaves

1/4 tsp. ground cloves

1 tsp. allspice

1 Tbsp. paprika

1/4 tsp. cayenne pepper (or to taste)

1 - 14.5 ounce can diced tomatoes (no salt added)

2 cups low sodium beef stock

salt and pepper

Season flank steak with salt and pepper if desired. Sear the beef on both sides in a large heavy bottom, dutch oven or cast iron pot over medium high heat in 1 tablespoon of the olive oil. Transfer to plate.

Saute the bell peppers, garlic and onion in the other tablespoon of olive oil. Add the tomato paste and spices and stir to cook. Add the beef stock and diced tomatoes. Add the flank steak back into pot. If needed, add water to cover beef.

Bring to a simmer, partially cover and reduce heat. Simmer for at least 2 1/2 to 3 hours until the beef is fork tender and the vegetables have disintegrated and thickened the sauce. Remove beef, shred with fork and return to sauce and blend together.

Nutrition Facts

12 Servings

Amount Per Serving

Calories 222.2

Total Fat 11.0 g

Saturated Fat 4.0 g

Polyunsaturated Fat 0.6 g

Monounsaturated Fat 5.1 g

Cholesterol 56.7 mg

Sodium 223.2 mg

Potassium 675.7 mg

Total Carbohydrate 5.9 g

Dietary Fiber 1.7 g

Sugars 2.4 g

Protein 24.4 g

Cubano Black Bean Salsa

My original recipe for Cuban style black beans comes from my godmother Bobbie and this recipe is a tribute to her along with my well wishes as she recuperates. She taught me so much about the Cuban and Key West style of cooking over the years. This salsa uses a variation of her basic black beans and combines them with more typical salsa ingredients for a very tasty alternative to the common tomato salsa we all know. Quick and easy to prepare I have opted to use a canned black bean rather than cooking the beans for salsa but you certainly can if you prefer. A perfect dish for Super Bowl Sunday in Miami this salsa reflects some of the hot and sexy Cuban flavors of the city well. If you are lucky enough to have any leftover try throwing them into an omelet for dinner the next day. I hope you enjoy.

Cubano Black Bean Salsa

Ingredients:

1/2 cup onions, diced

2 cloves garlic, minced

2 Tbsp. olive oil

1 - 15 ounce can black beans, drained and rinsed well

1 tsp. cumin

1 tsp. coriander

1 tsp. dried cilantro

1 Tbsp. red wine vinegar

1 cup yellow bell peppers, diced

1 cup tomato, diced

1/2 avocado, diced

2 Tbsp. fresh cilantro, chopped

2 limes, juiced

salt and pepper

Place a sauce pan on medium heat and add 1 tablespoon of the olive oil, onions and garlic. Saute for about 2 or 3 minutes until the onions are translucent. Add the black beans, cumin, coriander, dried cilantro and red wine vinegar. Stir to combine and cook for about 5 to 7 minutes. Set aside to cool.

Combine the diced yellow bell pepper, tomato, avocado and fresh cilantro in a large bowl. Add the lime juice and remaining olive oil. Season with salt and pepper if desired. Add the cooled black beans and fold in taking care not to break up the beans. Chill well before serving. Garnish with a drizzle of additional red wine vinegar if desired prior to serving. Serve with Guilt Free Chips if desired. (see archives for recipe)

Nutrition Facts

32 - 1 1/2 Tablespoon Servings (about 3 cups total)

Amount Per Serving

Calories 39.0

Total Fat 1.8 g

Saturated Fat 0.3 g

Polyunsaturated Fat 0.1 g

Monounsaturated Fat 0.6 g

Cholesterol 0.0 mg

Sodium 1.4 mg

Potassium 81.5 mg

Total Carbohydrate 4.9 g

Dietary Fiber 1.9 g

Sugars 0.3 g

Protein 1.5 g