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Thread: 15 Minute Beef Barbecue
10-17-2009, 09:15 PM #1
15 Minute Beef Barbecue
15-Minute Beef Barbecue
Source: The Healthy Beef Cookbook
Traditional barbecue, with only 5 ingredients!
Prep Time: 5 minutes
Cook Time: 10 minutes
Amount Per Serving
Total Carbs 38.8 g
Dietary Fiber 1.5 g
Sugars 12.5 g
Total Fat 16.7 g
Saturated Fat 5.5 g
Unsaturated Fat 11.1 g
Potassium 40.2 mg
Protein 31.4 g
Sodium 683.4 mg
1 1/2 Fat, 3 1/2 Meat, 1 Other Carbohydrate, 1 1/4 Starch, 1/2 Vegetable
See the Detailed Nutritional Analysis
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1lb round tip roast (cut 1/8 to 1/4 inch thick)
2tsp vegetable oil
1yellow onion, cut into thin wedges
3/4cup Sauce, barbecue
4Rolls, French, hot & crusty, split
1 Stack beef steaks; cut lengthwise in half and then crosswise into 1-inch wide strips. Set aside.
2 In a large nonstick skillet, heat oil over medium-high heat until hot. Add onion; cook and stir 3 minutes or until lightly browned. Remove from skillet; keep warm.
3 In same skillet, add beef, half at a time, and stir-fry for 1 minute or until outside surface is no longer pink. (Do not overcook.) Stir in onion and barbecue sauce; heat through, stirring occasionally.
4 Spoon equal amount of beef mixture on bottom half of each roll; close with top half of roll.
from the Dlife.com websiteCathy