lundi 8 juillet 2019

Caribbean Barbacoa Beef

Caribbean Barbacoa Beef

Servings: 9

Tot. Time: 1 hr. 20 min.

Nutritional Value – Calories: 153 | Fat 4.5 g | Protein 24 g |Net Carbs 2 g


½ med. onion

5 garlic cloves

2-4 chipotles in adobo sauce – to taste lime – juiced

1 tbsp. ground of each:



c. water

½ t. ground cloves

bay leaves

½ t. kosher salt

Black pepper – to taste

lb. eye of round/bottom round – fat trimmed away

t. oil


In a blender, puree the onion, garlic cloves, lime juice, water, cloves, chipotles, cumin, and oregano – until smooth.

Remove all fat and chop into 3-inch bits. Season with 2 teaspoons of salt and a pinch of pepper.

Prepare the Instant Pot on the saute setting and add the oil. Brown the meat in batches (5 min.). Add the sauce from the blender along with the bay leaves into the Instant Pot.

Secure the lid and set the timer for 65 minutes using the high-pressure setting. Natural or quick release the pressure, and shred the beef with two forks. Reserve the juices, and throw the bay leaves in the trash.

Return the meat to the pot with the cumin, salt to taste, and 1 ½ cups of the reserved juices. Serve when hot.

Chipotle Shredded Beef

Servings: 16

Tot. Time: 1 hr. 35 min.

Nutritional Value – Calories: 334| Fat 25.6 g | Protein 22.6 g |Net Carbs 2.2 g


t. black pepper

t. salt

tbsp. olive oil

lb. beef chuck roast

1 tbsp. adobo sauce – from chipotle with adobe can

1 chipotle in adobo – seeds removed or not – chopped

2 t. dried of each:



½ t. chili powder c. fresh cilantro – roughly chopped

seeded green bell pepper – large chunks

1 peeled – quartered onion

1 c. water.


Sprinkle the roast with the pepper and salt. Choose the Instant Pot ‘saute’ function and pour in the oil. Arrange the roast in the pot and saute 3-4 minutes on each side.

Spread with the adobo sauce and chipotle pepper. Sprinkle with the chili powder, oregano, and cumin. Toss the cilantro on top. Add the peppers and onions. Pour the water into the pot.

Prepare 60 minutes using the high-pressure setting. Natural release and remove the meat. Shred with two forks and discard the veggies.

Add the beef back into the juices. Keep warm until ready to serve.

Cubed Steak

Servings: 8

Tot. Time: 50 min.

Nutritional Value – Calories: 154| Fat 5.5 g | Protein 23.5 g |Net Carbs 3 g


c. water

8 cubed steaks – 28 oz. pkg.

Black pepper to taste

1 ¾ t. garlic salt/adobo seasoning

1 can tomato sauce (8 oz.)

1/3 c. green pitted olives (+) 2 tbsp. of brine

1 small red pepper

½ med. onion


Chop the peppers and onions into ¼-inch strips. Prepare the beef with the salt/adobo and pepper. Toss into the Instant Pot – along with the remainder of the fixings.

Secure the top and prepare for 25 minutes under high pressure. Natural release and serve.

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