1 flank steak (about 1-1 1/2 lbs.)
2 onions, chopped
1 or 2 green peppers, chopped
1 jalapeno or serrano pepper, optional
4 or more cloves garlic, chopped
2 C. no-salt-added tomatoes put through a blender or food processor OR 2 C. no-salt-added tomato sauce, if you can find it. 1 C. white wine
2 bay leaves
Cooking spray
Pepper to taste
Water

Pepper the flank steak. Heat a DRY cast iron frying pan on the stove for about 5 minutes, until it is really hot. Brown steak in frying pan for about 4 minutes each side. If your smoke alarm goes off, you’re doing it right. Add enough water to reach the top of the steak, cover and simmer (low heat) for about 2 hours, until strands of meat pull off easily. Let meat cool. When cool enough to handle, shred meat. (I do this by hand.) Set shredded meat and pan juices aside. In a clean pan (preferably non-stick, DON’T use a cast iron pan for this part. The iron will react with the tomatoes.), heat some cooking spray. Brown onions and garlic. Add green peppers and serrano or jalapeno pepper (if desired) and cook for a few minutes. Add meat, cooking broth (from frying pan), tomato sauce, wine and bay leaves. Cook uncovered for about 1/2 hour. Serve with rice.

Yield: 6 servings
Calories: 333
Fat: 15g
Fiber: 1.6g