June 11 - Easy BBQ Beef Sandwiches
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 56 |
| Glycemic Load | 22 |
| Calories | 359 |
| Protein | 26 grams |
| Animal Protein | 21 |
| Vegetable Protein | 4 |
| Carbohydrates | 40 grams |
| Dietary Fiber | 3 grams |
| Net Carbohydrate | 37 grams |
| Fat | 9 grams |
| Saturated Fat | 3 grams |
| Cholesterol | 67 mg |
| Sodium | 181 mg |
| Exchanges | 2 starch, 3 meat, 1/2 fruit |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Easy BBQ Beef Sandwiches
Prep Time: 20 minutes
Cook Time: 10 hours
Serves: 20
Serving Size: 1 whole-wheat bun with 1/3 cup barbecue beef
Ingredients
- 3 1/2 to 4 lbs. beef round steak, trimmed of fat, and cut into 1-inch pieces
- 1 cup finely chopped onions
- 1/4 cup fructose
- 1 TB. salt-free chili powder
- 1/2 cup ketchup
- 1/3 cup cider vinegar
- 1 (6-oz.) can tomato paste
- 1 (12-oz.) can light beer
- 20 whole-wheat sandwich buns, split
In 3 1/2 - to 4- quart slow cooker, combine beef, onions, fructose, chili powder, ketchup, vinegar, beer, and tomato paste. Mix well. Cover and cook on low setting for 10 hours. With slotted spoon, remove beef from sauce and place in large bowl. Using 2 forks, pull beef apart to shred. Add 2 cups of sauce from the slow cooker and mix well. Place 2 bun on each plate and spoon equal portions of beef on each. if desired, serve with extra sauce.
Palate Preview
After cooking the round steak for 10 hours in your slow cooker all the alcohol content of the beer is gone, but the flavor remains. Add a side salad tro this barbecued beef and you'll have a balanced meal. Eat as an open face sandwich with a knife and fork, or eat as a sandwich with your hands.
