"Carne Mechada" is a traditional Venezuelan dish: tender shredded beef with onions, peppers, and tomatoes, reflecting indigenous, European, culinary influences.

Historically, "Carne Mechada" traces back to Venezuela's agricultural heritage, where beef was a staple ingredient due to the country's rich grazing lands. The dish evolved as a way to utilize tougher cuts of meat, such as flank or skirt steak, by slow-cooking and shredding them to create a deliciously tender texture. Over time, it became a beloved comfort food enjoyed in households and restaurants across Venezuela, showcasing the country's diverse culinary traditions.

Ingredients:

- 1 pound flank or skirt steak

- 1 onion, sliced

- 1 bell pepper, sliced

- 2 tomatoes, chopped

- 2 cloves garlic, minced

- 1 teaspoon cumin powder

- 1 teaspoon dried oregano

- 2 bay leaves

- Salt and pepper to taste

- 1 cup beef or vegetable broth

- 2 tablespoons oil for cooking

Method of Preparation:

1. Season the steak with salt, pepper, cumin, and oregano.

2. In a large skillet, heat the oil over medium-high heat.

3. Sear the steak until browned on both sides, then remove from the skillet and set aside.

4. In the same skillet, sauté the onions, bell peppers, garlic, and tomatoes until softened.

5. Return the steak to the skillet and add the bay leaves and beef or vegetable broth.

6. Cover and simmer for about 1.5 to 2 hours, or until the meat is tender and easily shreds with a fork.

7. Remove the bay leaves and shred the meat using two forks.

8. Serve the shredded beef with the vegetables and sauce.

Nutrition Value:

1. Flank or Skirt Steak:

  - Calories: Approximately 1200-1400 calories per pound (depending on fat content)

  - Carbohydrates: Negligible (0 grams)

  - Protein: About 100-120 grams per pound

  - Fat: Around 80-100 grams per pound

  - Sodium: Varies, typically around 60-100 milligrams per ounce

  - Cholesterol: About 100-150 milligrams per ounce

  - Vitamins and Minerals: Good source of iron, zinc, and B vitamins

  - Nutritional Benefit: High-quality protein source, rich in iron and other essential nutrients.

2. Onion:

  - Calories: Approximately 45-60 calories per medium onion

  - Carbohydrates: Around 10-15 grams per medium onion

  - Protein: About 1-2 grams per medium onion

  - Fat: Negligible (0 grams)

  - Sodium: Very low, around 5-10 milligrams per medium onion

  - Cholesterol: None

  - Vitamins and Minerals: Good source of vitamin C, vitamin B6, and potassium

  - Nutritional Benefit: Provides antioxidants, supports immune health, and adds flavor.

3. Bell Pepper:

  - Calories: Approximately 25-30 calories per medium bell pepper

  - Carbohydrates: Around 5-7 grams per medium bell pepper

  - Protein: About 1 gram per medium bell pepper

  - Fat: Negligible (0 grams)

  - Sodium: Very low, around 1-2 milligrams per medium bell pepper

  - Cholesterol: None

  - Vitamins and Minerals: Excellent source of vitamin C, vitamin A, and potassium

  - Nutritional Benefit: Supports eye health, immune function, and adds color and flavor.

4. Tomatoes:

  - Calories: Approximately 20-25 calories per medium tomato

  - Carbohydrates: Around 4-6 grams per medium tomato

  - Protein: About 1-2 grams per medium tomato

  - Fat: Negligible (0 grams)

  - Sodium: Very low, around 5-10 milligrams per medium tomato

  - Cholesterol: None

  - Vitamins and Minerals: High in vitamin C, vitamin K, and potassium

  - Nutritional Benefit: Contains antioxidants like lycopene, supports heart health, and aids digestion.

5. Garlic:

  - Calories: Approximately 4-5 calories per clove of garlic

  - Carbohydrates: Around 1 gram per clove of garlic

  - Protein: Negligible (0 grams)

  - Fat: Negligible (0 grams)

  - Sodium: Very low, around 1 milligram per clove of garlic

  - Cholesterol: None

  - Vitamins and Minerals: Contains vitamin C, vitamin B6, and manganese

  - Nutritional Benefit: Has antimicrobial properties, supports immune function, and adds flavor.

6. Cumin Powder:

  - Calories: Approximately 8-10 calories per teaspoon

  - Carbohydrates: Around 1 gram per teaspoon

  - Protein: About 0.5 grams per teaspoon

  - Fat: Around 0.5 grams per teaspoon

  - Sodium: Very low, around 1 milligram per teaspoon

  - Cholesterol: None

  - Vitamins and Minerals: Contains iron, manganese, and magnesium

  - Nutritional Benefit: Supports digestion, has antioxidant properties, and adds a warm flavor.

7. Dried Oregano:

  - Calories: Approximately 5-7 calories per teaspoon

  - Carbohydrates: Around 1 gram per teaspoon

  - Protein: Negligible (0 grams)

  - Fat: Negligible (0 grams)

  - Sodium: Very low, around 1 milligram per teaspoon

  - Cholesterol: None

  - Vitamins and Minerals: Contains vitamin K, iron, and calcium

  - Nutritional Benefit: Has antimicrobial properties, adds flavor, and may have antioxidant benefits.

8. Bay Leaves:

  - Calories: Negligible (less than 1 calorie per leaf)

  - Carbohydrates: Negligible (less than 0.1 gram per leaf)

  - Protein: Negligible (less than 0.1 gram per leaf)

  - Fat: Negligible (0 grams)

  - Sodium: Very low, trace amounts

  - Cholesterol: None

  - Vitamins and Minerals: Contains vitamin A, vitamin C, and manganese

  - Nutritional Benefit: Adds aroma and subtle flavor, may have mild antioxidant properties.

9. Salt and Pepper:

  - Calories: Negligible (trace amounts)

  - Carbohydrates: Negligible (trace amounts)

  - Protein: Negligible (trace amounts)

  - Fat: Negligible (trace amounts)

  - Sodium: Varies based on amount used

  - Cholesterol: None

  - Vitamins and Minerals: None significant

  - Nutritional Benefit: Enhances flavor, but excessive sodium intake should be moderated.

10. Beef or Vegetable Broth:

  - Calories: Varies based on type and brand, typically around 10-20 calories per cup

  - Carbohydrates: Around 1-2 grams per cup

  - Protein: About 1-2 grams per cup

  - Fat: Negligible (0 grams)

  - Sodium: Varies, can range from 100-800 milligrams per cup (check labels)

  - Cholesterol: Varies, often low or zero for vegetable broth

  - Vitamins and Minerals: Depends on ingredients, can provide some vitamins and minerals

  - Nutritional Benefit: Adds flavor and moisture to the dish, can contribute to overall nutrient intake.

11. Oil for Cooking (2 tablespoons):

  - Calories: Approximately 240-260 calories

  - Carbohydrates: Negligible (0 grams)

  - Protein: Negligible (0 grams)

  - Fat: About 28-30 grams

  - Sodium: Negligible (0 milligrams)

  - Cholesterol: None

  - Vitamins and Minerals: None significant

  - Nutritional Benefit: Provides fat for cooking and flavor, moderate intake recommended for balanced nutrition.