Beef BBQ Sandwich - Clean Eating
Got this out of a Clean Eating magazine.
- Ready In:
- 1hr 40mins
- 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.
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I picked this recipe for Please Review my Recipe. After reviewin the reviews I was not sure how this was going to turn out.<br/><br/>What A great BBQ Sandwich!<br/><br/><br/><br/><br/>I chose to put this in the crock pot and slow cook it with some pork. <br/><br/> For us we loved the smokey flavor and not beeing sweet.<br/><br/>I am so glad I chose to try this recipe. <br/><br/>What a great fine.1Reply
Followed recipe, except doubled quantities. Today my round steak did not resemble tire rubber, so Clean Eating used the leanest beef cut effectively. After braising the meat, I drained all braising liquid but left fond on the bottom of my pot. It seemed like a lot of work to shred each of a gazillion cubes, but I wanted the Baby Ray's BBQ sauce to penetrate the meat. Mostly we tasted the onions and the BBQ sauce, but we all thoroughly enjoyed our sandwiches. It was precisely enough BBQ sauce. After tasting with the dry-fried onions, I would never prepare this dish without them; the onions were a brilliant accent. Made for 1-2-3 Hit Wonders tag.Reply
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