BBQ Sandwich


This delicious BBQ Sandwich is perfect for your next family BBQ or summer party. Add a side of veggies and top with some homemade, colorful coleslaw (recipe here) and enjoy!


  • 1 Tbsp. whole wheat flour
  • 1⁄4 tsp. garlic powder
  • 1/8 tsp. onion powder
  • 1 lb. top round roast or steak, extra-lean, cut into 3⁄4-inch cubes
  • Olive oil cooking spray
  • 3⁄4 cup low-fat, low-sodium beef broth
  • 2 Tbsp. Frank’s Hot Buffalo sauce
  • 1/3 cup barbecue sauce
  • 1 cup white onion strips
  • 4-100% whole wheat sandwich thins


In a medium plastic bag, combine flour, garlic powder, and onion powder. Add beef and shake bag until beef is evenly coated. Refrigerate beef for at least 15 minutes.

Preheat a medium, nonstick saucepan over medium-high heat. When it’s hot, lightly mist pan with spray, then add beef. Brown beef on all sides, about 1 minute per side, then reduce heat to medium. Add broth and Frank’s Hot Buffalo sauce. When liquid comes to a boil, reduce heat to low (liquid should still be boiling slightly). Cover and cook beef, stirring occasionally, for 1 to 1 1⁄2 hours or until it’s very tender. (The pieces should easily fall apart when smashed with a fork.) Using a slotted spoon, drain any excess liquid from beef and transfer the liquid to a medium bowl. Using a fork, separate pieces so beef is somewhat shredded, then mix in barbecue sauce.

During the last 5 minutes of cooking the beef, lightly mist a small, nonstick frying pan with spray and place it over medium heat. Add onion strips and cook until tender, about 5 minutes.

Meanwhile, place bun halves, inside down, in a medium, nonstick frying pan over medium heat. Cook until just toasted, about 2 to 4 minutes. Place each bun bottom on a plate. Pile 1⁄4 of beef mixture onto each bun. Top with 1⁄4 of onion strips. Add bun tops. Serve immediately.


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