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.