Devin Alexander’s Beef BBQ Sandwich

November 29, 2011

Devin says this recipe saves you: 211 calories, 26 g fat and 12 g saturated fat compared to a traditional Beef Barbecue Sandwich.

Devin’s tips: When buying a barbecue sauce, compare labels. Look for one that isn’t too high in sugar. Though I wouldn’t recommend opting for one that says, “low-carb”, it’s best to buy one that has no more than 7-10 grams of carbohydrates per serving if leaning out is a goal.

Devin says this recipe saves you: 211 calories, 26 g fat and 12 g saturated fat compared to a traditional beef barbecue sandwich.

This recipe makes 4 servings.

1 tablespoon all purpose flour
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1 pound top round roast or steak, cut into 3/4-inch cubes
Olive oil spray
3/4 cup low-fat lower-sodium beef broth
2 tablespoons liquid smoke
1/3-1/2 cup barbecue sauce 
1 cup white onion strips
4 whole grain hamburger buns

In a medium plastic bag, combine the flour, garlic powder and onion powder. 
Add the beef and shake the bag until the beef is evenly coated. Refrigerate the beef for at least 15 minutes.
Preheat a medium, non-stick sauce pan over med-high heat. 
When it’s hot, lightly mist the pan with spray then add the beef. 
Brown the beef on all sides, about 1 minute per side, then turn the heat to medium and add the broth and liquid smoke. 
When the liquid comes to a boil, reduce the heat to low (the liquid should still be boiling slightly). 
Cover and cook the beef, stirring occasionally for 1 to 1-1/2 hours or until it’s very tender. (The pieces should easy fall apart when smashed with a fork). 
Using a slotted spoon, drain the beef from any excess liquid and transfer it to a medium bowl. Using a fork, separate the pieces, so the beef is somewhat shredded then mix in the barbecue sauce. 
During the last 5 minutes of cooking, lightly mist a small, non-stick frying pan with spray, and place it over medium heat. 
Add the onion and cook until tender, about five minutes.
Meanwhile, place the bun halves, insides down, in a medium, non-stick frying pan over medium heat. Cook them until just toasted, about 2-4 minutes. 
Place each bun bottom on a plate. Pile one-fourth of the beef mixture onto it. 
Top with one-fourth of the onion. Add the bun tops. Serve immediately.

Nutritional info: each serving has: 270 calories, 29 g protein, 30 g carbohydrates, 6 g fat, 2 g saturated fat, 50 mg cholesterol, 2 g fiber, 443 mg sodium.
Traditional Beef Barbecue Sandwich has: 481 calories, 27 g protein, 23 g carbohydrates, 32 g fat, 14 g saturated fat, 106 mg cholesterol, 2 g fiber, 930 mg sodium.

Devin travels the country lecturing and consulting for major U.S. food and cookware companies. She’s on the Advisory Board of the American Culinary Federation’s Chef Child Foundation, Larry King Foundation’s Go-To-Chef to speak on “Obesity in America”, she recently returned from the White House as part of Michelle Obama’s, Chefs Move To Schools Program; and we are proud to have her as a contributor to - you can find her recipes and tips every Tuesday and visit her

Recipe courtesy of “Healthy Decadence with Devin Alexander” on Fit TV.