Beef BBQ Sandwich - Clean Eating Recipe

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Ingredients:

Serving

1 tbsp whole wheat flour
1/4 tsp garlic powder
1/8 tsp 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 tbsp liquid smoke
1/3 cup barbecue sauce
1 cup onion, sliced
4 hamburger buns , whole-grain

Directions:

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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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	444.23 Kcal (1860 kJ)
Calories from fat	100.77 Kcal
		% Daily Value*
Total Fat	11.2g	17%
Cholesterol	48.08mg	16%
Sodium	2193.09mg	91%
Potassium	509.64mg	11%
Total Carbs	54.29g	18%
Sugars	18.68g	75%
Dietary Fiber	2.1g	8%
Protein	29.12g	58%
Vitamin C	2.3mg	4%
Iron	2.5mg	14%
Calcium	43.8mg	4%

Amount Per 100 g
Calories	150.73 Kcal (631 kJ)
Calories from fat	34.19 Kcal
		% Daily Value*
Total Fat	3.8g	17%
Cholesterol	16.31mg	16%
Sodium	744.12mg	91%
Potassium	172.92mg	11%
Total Carbs	18.42g	18%
Sugars	6.34g	75%
Dietary Fiber	0.71g	8%
Protein	9.88g	58%
Vitamin C	0.8mg	4%
Iron	0.9mg	14%
Calcium	14.8mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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