Barbecue-Sauced Beef Sandwiches (7 Pts) Recipe
1 lb boneless beef round steak, cut 3/4 to 1 inch -thick and trimmed (1 to 2) -separable fat
1 can tomatoes, (1 oz) undrained -and cut up (1 to 14 1/2)
1 cup chopped onion
1 cup chopped carrot
2 tbsp Worcestershire sauce
2 tbsp vinegar
1 tbsp brown sugar
2 tsp chili powder
1 tsp dried oregano, crushed
1 clove garlic, minced
1 bay leaf
8 hamburger buns, split and toasted
1. Cut meat into 4 to 6 pieces. Spray an unheated Dutch oven with nonstick
spray coating. Add half of the steak pieces; brown each piece on both
sides.Remove meat. Repeat to brown remaining meat. Drain off fat. Return
meat to Dutch oven.
2. Add undrained tomatoes, onion, carrot, Worcestershire
sauce, vinegar, brown sugar, chili powder, oregano, 1/8 tsp. pepper,
and bay leaf. Bring to boiling; reduce heat. Simmer, covered, 2 to 2-1/2
hours or until meat is tender.
3. Remove meat from sauce; shred meat. Return
meat to sauce. If necessary, simmer, uncovered, for 5 to 10 minutes or
slightly thickened. Discard bay leaf.
Serve in buns.
Freezer Directions: If desired, transfer mixture to freezer containers.
Cover, label, and freeze for up to 6 months. To reheat, transfer mixture to
a saucepan; add 1 tbsp. water. Cook, covered, over medium-low heat until
heated through, stirring occasionally to break up. (Allow 8 to 10 minutes
for 1 or 2 servings; 25 to 30 minutes for 4 servings.)
Nutrition facts per serving: 319 calories, 8g total fat (2g saturated fat),
72mg cholesterol, 393mg sodium, 30g carbohydrate, 2g fiber, 31g protein.
Exchanges: 2 starch, 3 lean meat, 1 vegetable.
Shared by: FIONA
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Preparation Time: 0:00
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Food Tips of the Week
In deciding on a meal plan, it is essential to also make sure you cut down your ingestion of refined carbohydrate, fat and salt.
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Its all the rage, but it is really safe for you?
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Cruciferous vegetables, Tasty superfoods that also help with your Your diet
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Members of the brassica family are jam-packed with vitamins (eg.folate), minerals (eg. potassium), fibre, chlorophyll, antioxidents, indole-3-carbinol and isothiocyanates..
Amongst many healthy effects, the nutrients in these are thought by many to help reduce the cancer risk.
Barbecue-Sauced Beef Sandwiches (7 Pts) Recipe Index
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