Beef Bbq Sandwich - Clean Eating
- 1 tablespoon whole wheat flour
- 1/4 teaspoon garlic powder
- 1/8 teaspoon onion powder
- 1 lb top round roast, extra lean cut into 3/4 in cubes (can use steak)
- cooking spray, olive oil flavored
- 3/4 cup beef broth, low-fat, lower-sodium
- 2 tablespoons liquid smoke
- 1/3 cup barbecue sauce
- 1 cup onion, sliced
- 4 hamburger buns, whole-grain
- In a medium plastic bag, combine flour, garlic powder and onion powder.
- Add beef and shake bag until beef is evenly coated.
- Refrigerate beef for at least 15 minutes.
- Preheat a medium, non stick sauce pan over medium-high heat.
- When it's hot, lightly mist pan with spray, then add beef.
- Brown beef on all sides about 1 minute per side, then reduce heat to medium. Add broth and liquid smoke.
- When liquid comes to a boil, reduce heat to low (liquid should still be boiling slightly).
- Cover and cook beef, stirring occasionally, for 1 to 1 1/2 hours or until it's very tender. (The pieces should easily fall apart when smashed wit a fork).
- Using a slotted spoon, drain any excess liquid from beef and discard.
- Using a fork, separate pieces so beef is somewhat shredded., then mix in barbecue sauce.
- During the last 5 minutes of cooking the beef, lightly mist a small, nonstick frying pan with spray and place it over medium heat.
- Add onion strips and cook until tender, about 5 minutes.
- Meanwhile, place bun halves, inside down, in a medium, nonstick frying pan over medium heat. Cook until just toasted, about 2-4 minutes.
- Place each bun bottom on a plate.
- Pile 1/4 of beef mixtures onto each bun.
- Top with 1/4 of onion strips.
- Add bun tops and serve immediately.
whole wheat flour, garlic, onion powder, round roast, cooking spray, beef broth, liquid smoke, barbecue sauce, onion, buns
Taken from www.food.com/recipe/beef-bbq-sandwich-clean-eating-400627 (may not work)