I have never been a meat lover.  My favorite food has been salad for as long as I can remember.  Seriously, I would eat it for breakfast, lunch and dinner if I could.  I can’t remember the last time I’ve even had meat until this week.  By the time I finished making this BBQ sandwich there was little I could do to say no to this meal.  It’s delicious, tangy, oozing with flavor and CLEAN!  Not only do you get all this flavor in one meal you also get a great source of protein, niacin, vitamin b12, manganese, selenium and dietary fiber.  Plus you’ve done away with the artery clogging saturated fat in most BBQ sandwiches.  Truly a win/win!


  • 2 tbsp whole wheat flour
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 lb top round roast or steak, extra lean, cut into 3/4 inch cubes
  • 3/4 cup low fat, low sodium beef broth
  • 2 tbsp liquid smoke
  • 1/2 cup CLEAN BBQ Sauce (recipe here)
  • 1 medium sweet onion cut into strips
  • 4 whole grain or sprouted wheat hamburger buns (I made my own hamburger buns - see recipe here)
  • Olive Oil Spray


  1. Start by trimming off any fat from your steak and then cut into 3/4 inch cubes.  (You don’t need to worry about making them pretty or exact.)

    Cut Beef

  2. In a medium plastic bag, combine flour, garlic powder and onion powder.  Add beef and shake until the beef is evenly coated.

    Beef in flour mixture

  3. Refrigerate beef for at least 15 minutes.
  4. Preheat a medium, nonstick saucepan over medium-high heat.  When it’s hot, lightly mist pan with spray, then add beef.

    Beef in pan

  5. Brown beef on all sides, about 1 minute per side, then reduce heat to medium.
  6. Add broth and liquid smoke.  When liquid comes to a boil (this will only take a few seconds), reduce heat to low (the liquid should still be boiling - you will want to keep an eye on this so that you can adjust the heat as need.  You don’t want to overcook and burn the meat but you don’t want the heat down so low that it doesn’t reduce the liquid to a thick sauce like texture).

    Beef with broth added

  7. Cover and cook beef, stirring occasionally, for 1 to 1 1/2 hours or until it’s tender. (The pieces should easily fall apart when mashed with a fork.)

    Beef after 1 to 1 1/2 hours cooking

  8. Using a fork, separate the pieces so the beef is somewhat shredded, then mix in the BBQ sauce.  (We LOVE BBQ flavor so we actually used about 3/4 cup in our beef.  Once you add the sauce you will be able to adjust it to your liking by add more if it suits you.)

    Beef shredded

  9. During the last 5 minutes or so of cooking the beef, lightly mist a small, nonstick frying pan with spray and place it over medium heat.
  10. Add onion strips and cook until tender and caramelized, about 5 minutes.
  11. In another medium, nonstick frying pan, place bun halves, insides down, over medium heat.  Cook until just toasted, about 2-4 minutes.
  12. Pile about 1/4 of beef mixture onto each bun and top with 1/4 of onion strips.  Serve and ENJOY!

Nutritional Info:

Makes 4 servings.

Nutrients per serving:  Calories: 266, Total Fat: 6g, Sat. Fat: 2g, Carbs: 31g, Fiber: 4g, Sugars: 6g, Protein: 29g, Sodium: 585mg, Chol: 50mg


IF you have any leftovers they can be stored in an airtight container in the freezer.  Just thaw in the fridge before use.

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