BARBECUED BEEF
A healthful, affordable recipe. Serve on crusty Kaiser rolls or hamburger buns.
45 minutes to 1 hour
Serves: 4
1 pound lean beef stew meat, cut into 1" to 2" pieces
1 Tbsp vegetable oil
Barbecue Sauce
1 cup catsup
1 Tbsp water
2 Tbsp cider vinegar
3 Tbsp brown sugar
2 tsp yellow prepared mustard
1 Tbsp minced onion
1 tsp Worcestershire Sauce (optional)
1/2 tsp chili powder
1 tsp cumin powder Preheat oven to 375 F.
1. In a medium sauce pan over medium high heat, add oil and brown beef stew meat on all sides until well browned. Remove from heat and add remaining barbecue sauce ingredients to beef. Stir well.
2. Place into an oven proof baking dish, cover and bake for 45 minutes to 1 hour or until beef is tender and shreds easily.
Nutrients per serving: 1/2 cup
Calories 136; Saturated Fat 1.9 g; Iron 1.4 mg; Protein 9 g; Cholesterol 26 mg; Calcium 14 mg; Carbohydrate 12 g; Vitamin A 36 RE; Sodium 394 mg; Total Fat 6.2 g; Vitamin C 5 mg; Dietary Fiber 1 g
USDA Food & Nutrition Services - Team Nutrition: Food, Family & Fun - www.usda.gov/
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