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Wednesday, July 23, 2008

BBQ Beef Sammy

Wow, long time and no post! On Monday we had Movie Dinner Theme Night which included the movie Ratatouille and the dish Ratatouille (courtesy of Emeril). I accompanied the dish with brown rice. It was really tasty vegetarian dish! I had never had it before, but it was good!!! Quite a fun movie night!

Tonite, we are having a little Clean Eating fun. I love then new magazine Clean Eating and they have a summer themed issue out now. So the BBQ Beef is on the menu for tonite with a little oven roasted potatoes! Yum! It looks delicious, but I'll have to let you know! If you do make it, just remember to start early, it takes a couple of hours because it has to slowly simmer!!

Here is the recipe:
1T whole-wheat flour
1/4 t garlic powder
1/4 t onion powder
1 lb top round roast or steak, extra lean, cut into 3/4 inch cubes
olive oil spray
3/4 c low fat, low sodium beef broth
2 T liquid smoke (don't skip this!)
1/3 c bbq sauce
1 c white onion strips
4 whole grain wheat hamburger buns

In a medium plastic bag, combine flour, garlic and onion powders. Add beef and shake bag until beef is evenly coasted. Refrigerate beef for at least 15 minutes.

Preheat a medium, nonstick saucepan 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 with a fork) Using a slotted spoon, drain any excess liquid to a medium bowl, using a fork, separate pieces so beef is somewhat shredded, them mix in bbq 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, insides down, in a medium nonstick frying pan over medium heat. Cook until just toasted, about 2 to 4 minutes. Place each bun bottom on a plate. pile 1/4 of beef mixture onto each bun. Top with 1/4 of onion strips. add bun tops. serve immediately.

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