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BBQ Beef Sandwich
Nb persons: 4
Yield: 1/4 lb beef, bun
Preparation time: 2 hours
Total time: 2.5 hours
Source: CE Sum 08
| 1 T | whole wheat flour |
| 1/4 t | garlic powder |
| 1/8 t | onion powder |
| 1 lb | top round roast or steakm extra lean, cut into 3/4" cubes |
| 3/4 cup | low fat low sodium beef broth |
| 1/3 cup | barbecue sauce |
| 1 cup | white onion strips |
| 4 | sandwich thins, Orowheat |
Combine flour, garlic and onion powder in a bag. add beef and shake and marinate in fridge for 15 minutes. Preheat pan and mist with cooking spray. Add beef, brown, and reduce heat to medium. Add broth and let boil. Reduce heat to low; over and continue to cook beef for 1 -1.25 hours until tender.
Using a slotted sppon, separate beef from sauce. Separate meat in bowl and add BBQ sauce. Add onions to pan and cook until tender. Toast buns. Serve.
Nutrition: Calories: 313; Fat: 10 g; Sat fat: 3.6; Carbs: 28 g; Fiber: 5 g; Sugars: 5 g; Protein: 31 g; Na: 300 mg.
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