Barbecue Beef Sandwiches

This is a good recipe and the sauce does not contain as much sugar as prepared commercial sauces. You can adjust according to taste. Also, the beef is tender enough to be palatable to the WLS patient.


1 1/2 cups low-sodium beef broth
1/2 cup low-sodium soy sauce
1/2 cup water
1/4 cup rice vinegar
2 tablespoons dark brown sugar
2 tablespoons molasses
2 teaspoons five-spice powder
1 teaspoon crushed red pepper
1/2 teaspoon freshly ground black pepper
1 cup chopped onion
2 pounds flank steak, trimmed
1 tablespoon hoisin sauce
1/4 cup chopped fresh cilantro
8 (2 1/2-ounce) hoagie rolls

Combine first 9 ingredients in a large Dutch oven over medium-high heat, and bring to a boil. Add onion and beef; return to a boil. Cover, reduce heat, and simmer 1 hour and 45 minutes or until beef is tender, stirring occasionally. Remove from heat; let stand 10 minutes. Transfer beef to a cutting board, reserving cooking liquid in pan. Shred beef with 2 forks. Return shredded beef to pan; stir in hoisin sauce. Bring the mixture to a boil; reduce heat, and simmer 20 minutes or until most of the liquid evaporates, stirring occasionally. Remove from heat, and let stand 5 minutes. Stir in cilantro. Serve on rolls.

Yield: 8 servings (serving size: 3/4 cup beef and 1 roll)

CALORIES 439 (27% from fat); FAT 13.2g (satfat 6.2g, monofat 4.5g, polyfat 1.4g); PROTEIN 33.5g; CARBOHYDRATE 44.2g; FIBER 2.6g; CHOLESTEROL 46mg; IRON 4.3mg; SODIUM 1057mg; CALCIUM 125mg;