Cuban Vaca Frita – Latin Style Flank Steak

Vaca Frita! Fried Cow? Holy Cow!!

Vaca Frita, a  dish made with flank steak, was brought to the United States by the Cuban immigrants. Its rich flavors and funky name has made it a favorite of Americans, especially in Miami and other southern cities that host a large Cuban  population.

A diverse cuisine

Cuban food has diverse influences, from European to African to Antillean. As with Latin American food, Cuban food is humble, yet incredibly flavorful. Again, the ingredients are basic, easy to obtain and also inexpensive.  I will most certainly be including more Cuban recipes in this blog. Stay tuned!

Vaca Frita is a close cousin to Ropa Vieja (check  blog), with one basic difference: Ropa Vieja is cooked only once while Vaca Frita is cooked twice: once when the meat is stewed and again when pan-fried, hence its colorful name!

Where did it come from?

The origins of  Vaca Frita are also akin to those of  Ropa Vieja, which hails from the Canary Islands (off the western coast of north Africa.) Most likely these beef recipes  became popular  in the plantations where slaves were given the toughest cut of meat. The ingenuity of these people in turning a not so palatable cut of meat into something flavorful and tender is nothing short of amazing.

My first Cuban meal

My first brush with Cuban food was many years ago. While I was growing up my family owned a condo in Miami for business reasons. I would often tag along on these business trips. Even at an early age, and with an undeveloped palate, I found Cuban food to be exploding with flavor.  Vaca frita became an instant favorite of mine. My family has since sold the condo, but my husband and I travel to Florida on occasion, and one of my first items on the agenda, is to eat Vaca Frita, accompanied of course by black beans and rice!!

I think you will find Vaca Frita to be a nice addition to your family mealtime. If you are not fond of rice and beans, french fries or  mashed potatoes are a great alternative side dish.

If you love Latin food then you have to try some of my all time favorite dishes or bookmark them for later. Here are some of the most popular ethnic dishes, their history and ingredients to make at home.
Mexican Pork Carnitas: Make this in the slow cooker and then broil for crispy goodness.
Cuban Ropa Vieja: A true comfort food of slow cooked beef served over rice.
Recaito: This is the ingredient used in many Latin soups, stews and black beans.
Sofrito: You need to have this base ingredient for Latin style beans and shredded chicken.
Tilapia Ceviche: A citrus cured fish or shrimp appetizer with some kick.

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Cuban Vaca Frita

Cuban vaca frita is a classic dish and you will love the crispy bits of beef that is pan seared to finish the flavorful beef dish.  This is season, slow cooked and tenderized with all the aromatic flavors and then seared. This is truly one amazing Latin American dish! 

Course Main dish

Cuisine Cuban

Keyword authentic, flank steak, pan fried steak, slow cook

Prep Time 15 minutes

Cook Time 1 hour 45 minutes

Total Time 2 hours

Servings: Change to adjust-> 5 servings

Calories 324 kcal

Author Analida Braeger

Ingredients

• 2 lbs flank steak
• 2 bay leaves
• 6-8 springs cilantro tied with kitchen twine
• 1 tsp peppercorns
• 3-4 garlic cloves minced
• 2 Tbsp extra virgin olive oil
• 1 cup onion thinly sliced
• 1 lime cut into wedges

Seasonings:

• 1 tsp salt paleo diet: sea salt
• 1 tsp oregano
• 2 tsp cumin
• 1/2 tsp black pepper

Instructions

1. Season flank steak with all the seasonings and allow to rest for about 1 hour.
2. In a large skillet saute the onions and garlic until translucent. Add the seasoned flank steak and brown lightly on both sides (about 2 minutes per side.) Add enough water to cover the meat.. Add bay leaves, cilantro sprigs and peppercorns.
3. Simmer on low heat until tender (about 1.5 hours)
4. Remove the meat from the liquid, place on a cutting board covered and allow to cool for about 20 minutes.
5. Slice across the grain into several pieces (about 6). Pound each piece of steak with a meat mallet until it is about half the original thickness.
6. Strain the liquid, and add the solids back in the pan with a little olive oil. Fry the steak pieces until slightly brown on both sides. Squeeze lime over meat. Rice and black beans are a great sides.

Nutrition Facts

Cuban Vaca Frita

Amount Per Serving

Calories 324 Calories from Fat 126

% Daily Value*

Total Fat 14g 22%

Saturated Fat 4g 20%

Cholesterol 108mg 36%

Sodium 565mg 24%

Potassium 712mg 20%

Total Carbohydrates 6g 2%

Dietary Fiber 1g 4%

Sugars 1g

Protein 39g 78%

Vitamin A 1.8%

Vitamin C 8.7%

Calcium 6.8%

Iron 20.2%

* Percent Daily Values are based on a 2000 calorie diet.