Carne Desmechada (Shredded Flank Steak)

1. Boil flank steak, potato, and salt in a covered pot till steak is fully cooked.

2. When done, drain and shred the steak (I do this by hand).

3. Preheat oil in a large skillet over med heat.

4. When oil is heated, place all ingredients (except ketchup) in oil and sauté until the onion is translucent.

5. If desired, stir in a little ketchup to give it a little kick.

6. Serve with hot rice.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	13.5967 g
Protein	4.0263 g
Carbohydrates	24.6735 g
Energy	222.25 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.204 g
Water	401.3358 g
Aspartic acid	0.5054 g
Calcium, Ca	99.12 mg
Lutein + zeaxanthin	228.708 g
Fiber, total dietary	6.4758 g
Carotene, beta	843.124 g
Niacin	2.1002 mg
Vitamin A, RAE	192.3 g
Arginine	0.219 g
Riboflavin	0.1097 mg
Tocopherol, beta	0.0182 mg
Glutamic acid	1.2303 g
Sodium, Na	566.062 mg
Fatty acids, total saturated 16:1 undifferentiated	0.287 g
Total lipid (fat)	13.5967 g
Manganese, Mn	0.3962 mg
Fructose	3.9124 g
Proline	0.0899 g
Fatty acids, total saturated 16:0	3.456 g
Fatty acids, total saturated 8:0	0.1423 g
Sucrose	1.089 g
Choline, total	22.408 mg
Sugars, total	9.4786 g
Serine	0.1179 g
Fatty acids, total saturated 10:0	0.3195 g
Fatty acids, total saturated 18:0	1.5664 g
Vitamin B-6	0.4791 mg
Selenium, Se	1.3646 g
Ash	3.1579 g
Fatty acids, total saturated 18:1 undifferentiated	3.292 g
Pantothenic acid	0.4321 mg
Phenylalanine	0.1141 g
Copper, Cu	0.1588 mg
Betaine	0.292 mg
Thiamin	0.1375 mg
Retinol	105.472 g
Methionine	0.0286 g
Iron, Fe	2.6187 mg
Carbohydrate, by difference	24.6735 g
Phosphorus, P	95.538 mg
Folate, total	123.344 g
Tocopherol, gamma	0.2184 mg
Fatty acids, total saturated 4:0	0.4129 g
Lycopene	4682.86 g
Alanine	0.1189 g
Cholesterol	32.768 mg
Valine	0.1081 g
Fatty acids, total saturated 18:2 undifferentiated	0.6554 g
Glycine	0.1046 g
Carotene, alpha	183.82 g
Glucose (dextrose)	4.442 g
Fatty acids, total saturated 14:0	1.2892 g
Zinc, Zn	0.6553 mg
Isoleucine	0.0885 g
Fatty acids, total saturated 12:0	0.3575 g
Fatty acids, total polyunsaturated	0.8623 g
Leucine	0.1379 g
Tocotrienol, alpha	0.0622 mg
Vitamin A, IU	2086.484 IU
Folate, DFE	123.344 g
Tryptophan	0.0425 g
Vitamin C, total ascorbic acid	81.4856 mg
Phytosterols	29.24 mg
Fatty acids, total saturated 6:0	0.2445 g
Tyrosine	0.0658 g
Vitamin B-12	0.0013 g
Vitamin K (phylloquinone)	15.9664 g
Fatty acids, total saturated	8.0649 g
Histidine	0.0646 g
Fatty acids, total monounsaturated	3.7723 g
Threonine	0.1144 g
Folate, food	123.344 g
Vitamin E (alpha-tocopherol)	1.3654 mg
Magnesium, Mg	37.28 mg
Lysine	0.1469 g
Potassium, K	760.878 mg
Cystine	0.0425 g
Fluoride, F	5.396 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1 teaspoon	0	0	0
Garlic	1 teaspoon	4.172	0.9257	0.014
Oil	1 tablespoon	112.128	0	12.7334
Onion	1	44	10.274	0.11
Potato	1	0	0	0
Tomato	1	32.76	7.0798	0.364
ketchup	0	0	0	0
green bell pepper	1	29.19	6.394	0.3753
steak	3.5 lbs	0	0	0
sazon goya	2 packages	0	0	0