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Beef BBQ Sandwich - Clean Eating

Created by TeresaS on December 4, 2015

1 tablespoon whole wheat flour
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1 (1 pound) beef top round roast (extra lean cut into 3/4 in cubes, can use steak)
Cooking spray, olive oil flavored

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.