| Fast Prep

cuban beef sandwich

prep: 20 minutes | pressure cook: 30 minutes + time to build pressure | stand: 15 minutes | MAKES: 6 servings (1 sandwich each)

• 1 tsp. dried oregano, crushed
• 1 tsp. ground cumin
• ½ tsp. salt
• ½ tsp. black pepper
• ⅛ tsp. ground allspice
• 1 2- to 2½-lb. boneless beef chuck roast, trimmed of fat and cut into 2-inch pieces
• 1 Tbsp. vegetable oil
• 2 medium onions, sliced
• 1 large green sweet pepper, sliced
• 4 cloves garlic, minced
• ¼ cup orange juice
• ¼ cup lime juice
• 1 avocado, halved, seeded, peeled, and sliced
• Citrus Mayo
• 6 bolillo or hoagie rolls, split and toasted

1. Use a 4- to 6-qt. stove-top or electric pressure cooker. In a small bowl combine the first five ingredients (through allspice). Rub spice mixture onto all sides of the beef pieces.

2. In a stove-top pressure cooker cook meat in hot oil over medium-high heat until browned. (For an electric pressure cooker, use the sauté setting to brown meat in hot oil.) Remove meat from cooker. Place onions, sweet pepper, and garlic in cooker. Add orange juice and lime juice. Place meat on top of vegetables. Lock lid in place. Set electric cooker on high pressure to cook 30 minutes. For stove-top cooker, bring up to pressure over medium-high heat according to manufacturer’s directions; reduce heat enough to maintain steady (but not excessive) pressure according to manufacturer’s directions. Cook 30 minutes. Remove from heat. For electric and stove-top models, let stand to release pressure naturally at least 15 minutes. If necessary, carefully open steam vent to release any remaining pressure. Open lid carefully.

3. Remove meat from pressure cooker. Shred meat using two forks; place shredded meat in a large bowl. Strain cooking liquid, reserving vegetables. Add ¼ to ½ cup cooking liquid to meat to moisten. Stir in reserved vegetables. (Discard remaining cooking liquid.) Serve on rolls with Citrus Mayo and avocado.

CITRUS MAYO: In a small bowl whisk together ¼ cup reduced-fat mayonnaise, ½ tsp. orange zest, 1 tsp. orange juice, ¼ tsp. lime zest and ½ tsp. lime juice, ⅛ tsp. salt, and a pinch black pepper.

SLOW COOKER DIRECTIONS: Prepare meat as directed in Step 1. In a large skillet cook meat, half at a time, in hot oil over medium-high heat until browned. In a 4- to 6-qt. slow cooker layer onions, sweet pepper, and garlic. Pour orange juice and lime juice over vegetables. Place meat on vegetables. Cover; cook on low 8 hours or on high 4 hours. Remove meat from slow cooker. Continue as directed in Step 3.

PER SERVING: 383 cal., 12 g fat (3 g sat. fat), 64 mg chol., 702 mg sodium, 40 g carb., 4 g fiber, 4 g sugars, 28 g pro.