Recipes · Cuban · Meat Dishes
Vaca Frita
One serving has 411 kcal and 37 g protein, and at least a fifth of a woman's daily need of pyridoxine (88%), zinc (84%), niacin (84%), cobalamin (84%), selenium (75%) and phosphorus (52%). Ready in 115 minutes.
- Preparation: 15 min
- Cooking: 100 min
- Makes: 1 serving (269 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: beef
Ingredients
- 170 g Beef flank steak, raw
- 20 g Lime juice
- 60 g Onions, raw
- 8 g Garlic, raw
- 10 g Olive oil
- 0.3 g Black pepper
- 0.6 g Salt
Method
- Put the flank steak in a pot with water to cover, bring to a boil, skim, then simmer covered for 1.5-2 hours until fork-tender.
- Lift out the beef and shred it into rough pieces once cool enough to handle.
- Toss the shredded beef with half the lime juice, half the garlic, the salt and pepper.
- Heat the olive oil in a wide skillet over high heat and fry the beef in a single layer, pressing it down, for 4-5 minutes until crisp and browned in spots; don't stir too often so it can crisp.
- In the last minute, push the beef aside, add the sliced onion and remaining garlic and sear for 1-2 minutes until just softened but still with some bite.
- Squeeze over the remaining lime juice, toss briefly and serve at once while crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 411 kcal | 19% |
| Carbohydrates | 10.1 g | |
| Water | 194 mL | |
| Fiber | 1.3 g | 5% |
| Protein | 37.4 g | 78% |
| Tryptophan | 0.25 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.9 g | |
| Lysine | 3.1 g | |
| Methionine | 0.95 g | |
| Cystine | 0.47 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.8 g | |
| Histidine | 1.2 g | |
| Fat | 24.2 g | |
| Monounsaturated | 13.1 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 7.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 116 mg | |
| Calcium | 78.5 mg | 8% |
| Copper | 0.18 mg | 20% |
| Iron | 3 mg | 17% |
| Magnesium | 47.5 mg | 15% |
| Manganese | 0.28 mg | 16% |
| Phosphorus | 361 mg | 52% |
| Potassium | 708 mg | 15% |
| Selenium | 41.1 µg | 75% |
| Sodium | 329 mg | |
| Zinc | 6.7 mg | 84% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 11.8 mg | 84% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 1.1 mg | 88% |
| Folate (vitamin B9) | 34.1 µg | 9% |
| Cobalamin (vitamin B12) | 2 µg | 84% |
| Choline | 157 mg | 37% |
| Vitamin A | 0.48 µg | 0% |
| Vitamin C | 12.9 mg | 17% |
| Vitamin D (D2 + D3) | 6.8 IU | 1% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 9.2 µg | 10% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.