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    Bar-B-Que Beef Strips

    Source of Recipe

    JoAnna M. Lund

    Recipe Introduction

    Is there a man alive who doesn't love barbecue? I've never met one, you can be sure of that! Here's a quick and easy dish that delivers all the smoky-good taste without the fat and calories of the traditional version. Can't you hear those cowboys cheer?
    Serves 6

    List of Ingredients

    • 16 ounces lean round steak, cut into narrow strips
    • 1 3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce
    • 1 tablespoon Worcestershire sauce
    • 2 tablespoons Brown Sugar Twin
    • 1 tablespoon prepared mustard
    • 1/3 cup water
    • 1/8 teaspoon black pepper
    • 1 cup onion slices


    1. In a large skillet sprayed with butter-flavored cooking spray, brown meat. In a medium bowl, combine tomato sauce, Worcestershire sauce, Brown Sugar Twin, mustard, water, and black pepper. Pour sauce mixture over meat. Layer onion slices over top. Cover. Lower heat and simmer 15 minutes, stirring occasionally. Good served over rice or pasta.

    Final Comments

    Each serving equals:
    HE: 2 Protein, 1 1/2 Vegetable, 2 Optional Calories
    127 Calories, 3gm Fat, 19gm Protein,
    6gm Carbohydrate, 530mg Sodium, 1gm Fiber
    DIABETIC: 2 Meat, 1 Vegetable

    "Cooking Healthy With a Man in Mind, pg. 201"




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