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Vaca Frita

Crispy shredded flank steak marinated in citrus and garlic, then seared on the stovetop with sliced onions.

90 minMediumServes 4420 cal/serving

CubanDinnerStovetopHigh ProteinLow CarbKetoPaleoWhole30Gluten-FreeNut-FreeDairy-FreeSoy-FreeEgg-FreeShellfish-FreeSesame-FreePork-FreeAlcohol-FreeCorn-Free

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Ingredients

  • 2 lbs flank steak
  • 1/4 cup lime juice
  • 1/4 cup sour orange juice
  • 6 garlic cloves, minced
  • 1 yellow onion, thinly sliced
  • 1 tsp ground cumin
  • 1 tsp dried oregano
  • 1 tsp kosher salt
  • 1/2 tsp black pepper, ground
  • 2 tbsp avocado oil

Instructions

  1. 1

    Place 2 lbs flank steak in a large pot, cover with water, add half of the 1 tsp kosher salt, and bring to a boil over high heat.

  2. 2

    Reduce heat to medium low, cover, and simmer for 60 minutes until beef reaches an internal temperature of 205F and shreds easily.

  3. 3

    Remove beef from pot, let cool slightly, and shred into long thin strands.

  4. 4

    In a bowl, mix shredded beef with 1/4 cup lime juice, 1/4 cup sour orange juice, 6 minced garlic cloves, 1 tsp ground cumin, 1 tsp dried oregano, 1/2 tsp ground black pepper, and remaining 1 tsp kosher salt.

  5. 5

    Heat 2 tbsp avocado oil in a large skillet over high heat until shimmering.

  6. 6

    Add 1 thinly sliced yellow onion and the marinated beef to the skillet in a single layer, searing for 3 to 4 minutes per side until crispy.

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Questions

How much time should I plan for Vaca Frita?

As written, 90 minutes: 20 of prep and 70 of cooking. The longest single stretch is step 2 (1 hour): "Reduce heat to medium low, cover, and simmer for 60 minutes until beef reaches an internal temperature of 205F and shreds easily."

What internal temperature should Vaca Frita reach?

For Vaca Frita, the target internal temperature is 205 F (about 95 C), given in step 2. A probe thermometer removes the guesswork.

How long should Vaca Frita marinate?

Step 6 reads: "Add 1 thinly sliced yellow onion and the marinated beef to the skillet in a single layer, searing for 3 to 4 minutes per side until crispy." Follow the time in step 6. Shorter still seasons the surface. Much longer is not better with acidic marinades, which turn the outside of meat or fish mushy.

Can I use another cut instead of flank steak in Vaca Frita?

Flank, skirt, hanger and flat iron swap freely at the same weight. Slice whichever you use across the grain, or it eats tough. As written, the entry for Vaca Frita uses 2 lbs flank steak.

Is Vaca Frita low-carb?

A serving of Vaca Frita carries 6 g of carbohydrate, 1 g of it fiber. Against a strict 20 g keto day that is 30 percent of the budget; against a moderate 100 g low-carb day it is 6 percent.

How much protein is in Vaca Frita?

One serving (the recipe makes 4) has 45 g of protein in about 420 calories, alongside 6 g carbohydrate and 24 g fat, plus 1 g fiber and 580 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein dinner collection.

How long does Vaca Frita keep?

Refrigerate what is left of Vaca Frita within two hours and eat it within three days. Reheat uncovered in a 400 F oven (or an air fryer) for a few minutes to bring the crust back; the microwave softens it. The avocado browns within hours; add it fresh to each portion.

Serve it with

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