Beef BBQ Sandwich - Clean Eating
"Got this out of a Clean Eating magazine."
Ingredients
Nutritional
- Serving Size: 1 (276 g)
- Calories 354.8
- Total Fat - 7.2 g
- Saturated Fat - 2.2 g
- Cholesterol - 69.2 mg
- Sodium - 676.6 mg
- Total Carbohydrate - 41.3 g
- Dietary Fiber - 2.4 g
- Sugars - 12.9 g
- Protein - 31.3 g
- Calcium - 150 mg
- Iron - 5 mg
- Vitamin C - 4 mg
- Thiamin - 0.5 mg
Step by Step Method
Step 1
In medium plastic bag, combine flour, garlic powder and onion powder.
Step 2
Add beef and shake bag until beef is evenly coated.
Step 3
Refrigerate beef for at least 15 minutes.
Step 4
Preheat a medium, non stick sauce pan over medium-high heat.
Step 5
When it's hot, lightly mist pan with spray, then add beef.
Step 6
Brown beef on all sides about 1 minute per side, then reduce heat to medium. Add broth and liquid smoke.
Step 7
When liquid comes to a boil, reduce heat to low (liquid should still be boiling slightly).
Step 8
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 with a fork).
Step 9
Using a slotted spoon, drain any excess liquid from beef and discard.
Step 10
Using a fork, separate pieces so beef is somewhat shredded., then mix in barbecue sauce.
Step 11
During the last 5 minutes of cooking the beef, lightly mist a small, nonstick frying pan with spray and place it over medium heat.
Step 12
Add onion strips and cook until tender, about 5 minutes.
Step 13
Meanwhile, place bun halves, inside down, in a medium, nonstick frying pan over medium heat. Cook until just toasted, about 2-4 minutes.
Step 14
Place each bun bottom on a plate.
Step 15
Pile 1/4 of beef mixtures onto each bun.
Step 16
Top with 1/4 of onion strips.
Step 17
Add bun tops and serve immediately.
Tips
No special items needed.