Microwave Ropa Vieja

1 small onion, sliced 6 mm thick
3 cloves garlic, minced
1 tsp ground cumin
¼ tsp dried oregano
2 tbsp rice bran oil
SIDS SALT & PEPPER to taste
850 g can crushed tomatoes
1 cup beef stock
½ cup roasted orange peppers, sliced
2 tsp soy sauce
1 bay leaf
650 g flank steak, cut along the grain in 8 x 4 cm strips
⅓ cup pimento-stuffed olives, halved
3 tbsp rough chopped coriander leaves
Cooked rice, for serving

Toss the onion, garlic, cumin, oregano, oil, ½ teaspoon SIDS SALT & PEPPER in a microwave-safe 4 litre bowl. Tightly cover the bowl with plastic wrap then cut a small slit in the centre with the tip of a paring knife to vent excess steam. Microwave on HIGH (at 100% power) until the onions are soft and translucent, about 4 minutes. If the onions aren't cooked through, cover and microwave again in 30-second increments. (When removing the plastic wrap, be careful to avoid the hot steam)
Add the tomatoes, beef stock, orange peppers, soy sauce, bay leaf, ½ teaspoon SIDS SALT & PEPPER. Stir, then nestle in the steak. Tightly cover the bowl with 2 pieces of plastic wrap and cut a small slit in the centre. Microwave on HIGH (at 100% power) for 20 minutes. Carefully remove the plastic wrap (the bowl will be very hot), stir and cover again. Microwave on HIGH (at 100% power) for another 20 minutes. Uncover the bowl and let cool for 5 minutes.
Remove the steak with a slotted spoon onto a cutting board. (It will not be fall-apart tender at this stage but should be shredable) Using two forks, shred the steak; return it to the bowl and stir in the olives. Tightly cover the bowl with plastic wrap, cut a small slit in the centre and microwave at 100% power for 5 minutes. Let the Ropa Vieja sit, covered, for 5 minutes. Stir in coriander and serve with rice.