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⏱ 445 min total
Recipes

Slow Cooker Ropa Vieja with Cuban Style Rice

Per 1 serving · 366 g · 19 ingredients

Calories
462
23%
of a 2,000 cal day
  • Protein
    33g
    29% of calories
  • Carbs
    14g
    12% of calories
  • Fat
    31g
    59% of calories
Portion

At a glance

One serving of Slow Cooker Ropa Vieja with Cuban Style Rice (366 g) has 462 calories, with 33 g of protein, 14 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (66% DV), Vitamin C (80% DV) and thiamine (30% DV). Keep an eye on saturated fat and cholesterol, which provide 59% and 47% of the daily value.

Per 100 g
126cal
low energy density
Protein per 100 cal
7.2g
Net carbs
10g
carbs minus fiber
Fiber
4.3g
6.6 g sugar

High in

20%+ of the daily value

  • Protein66%
  • Vitamin C80%
  • Thiamine30%
  • Riboflavin (B2)28%
  • Niacin52%
  • Vitamin B679%

Good source of

10–19% of the daily value

  • Dietary fiber15%
  • Vitamin E15%
  • Vitamin K14%
  • Folate (B9)18%
  • Calcium10%
  • Magnesium16%

Watch

20%+ of the daily value

  • Saturated fat59%
  • Cholesterol47%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 25 minCook 420 min
  1. 1

    Layer the chopped onions and red bell pepper in the bottom of the slow cooker, then place the beef chuck roast on top.

  2. 2

    Rub the minced garlic evenly over the roast.

  3. 3

    Stir together the cumin, thyme, oregano, a pinch of salt, and black pepper; sprinkle the mixture over the beef and vegetables.

  4. 4

    Pour in the diced tomatoes and 3/4 cup tomato sauce, then add the capers and a whole bay leaf.

  5. 5

    Cover and cook on Low for 6–8 hours or on High for 5–7 hours, until the beef is very tender.

  6. 6

    Meanwhile, remove the core from the cauliflower and cut into florets. Pulse in a food processor until the pieces resemble rice.

  7. 7

    In a large saucepan over medium heat, cook the chopped bacon until browned and the fat renders.

  8. 8

    Add the cauliflower rice, remaining 1/2 cup tomato sauce, ground cumin, garlic powder, and onion powder. Stir to coat, cover, and cook, stirring occasionally, until tender, 10–12 minutes.

  9. 9

    When the beef is done, discard the bay leaf. Shred the beef in the slow cooker with two forks and mix it back into the sauce; adjust salt and pepper to taste.

  10. 10

    Serve the ropa vieja over the cauliflower rice, spooning extra sauce on top.

Vitamins & minerals

Amounts for 1 serving (366 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A69 μg
8%
Vitamin C72 mg
80%
Vitamin D0 μg
0%
Vitamin E2 mg
15%
Vitamin K16 μg
14%
Thiamine0.4 mg
30%
Riboflavin (B2)0.4 mg
28%
Niacin8 mg
52%
Vitamin B61 mg
79%
Folate (B9)71 μg
18%
Vitamin B123 μg
105%
Pantothenic acid2 mg
31%
Choline157 mg
29%

Minerals

NutrientAmount% Daily Value
Calcium99 mg
10%
Iron5 mg
66%
Potassium984 mg
21%
Magnesium66 mg
16%
Phosphorus347 mg
50%
Zinc7 mg
68%
Copper0.2 mg
24%
Manganese0.4 mg
16%
Selenium34 μg
61%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene6 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene747 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride21 μg—
Fructose3 g—
Galactose0 g—
Glucose3 g—
Glutamic acid5 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0.3 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene8,107 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats13 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol1 μg—
Serine1 g—
Starch0 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.4 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 462 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 88min
    Walking (3.5 mph)
  • 55min
    Cycling (moderate)
  • 39min
    Running (6 mph)
  • 65min
    Swimming laps

Common questions

How many calories are in Slow Cooker Ropa Vieja with Cuban Style Rice?

One serving of Slow Cooker Ropa Vieja with Cuban Style Rice (1 serving) has 462 calories, which works out to 126 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Slow Cooker Ropa Vieja with Cuban Style Rice high in protein?

It provides a solid 33 g of protein per serving (66% of the 50 g daily value), but protein supplies only 29% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Slow Cooker Ropa Vieja with Cuban Style Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Slow Cooker Ropa Vieja with Cuban Style Rice?

337 mg per serving.

How much sugar is in Slow Cooker Ropa Vieja with Cuban Style Rice?

6.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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