Beef Bbq Sandwich - Clean Eating - cooking recipe

Ingredients

1 tablespoon whole wheat flour
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1 lb top round roast, extra lean cut into 3/4 in cubes (can use steak)
cooking spray, olive oil flavored
3/4 cup beef broth, low-fat, lower-sodium
2 tablespoons liquid smoke
1/3 cup barbecue sauce
1 cup onion, sliced
4 hamburger buns, whole-grain

Preparation

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, non stick sauce pan 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 liquid smoke.
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 wit a fork).
Using a slotted spoon, drain any excess liquid from beef and discard.
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 2-4 minutes.
Place each bun bottom on a plate.
Pile 1/4 of beef mixtures onto each bun.
Top with 1/4 of onion strips.
Add bun tops and serve immediately.