You could make this with a bottle of your favorite barbecue sauce, of course. Or you could up the ante and make the same dish with our homemade barbecue sauce, because that, combined with Laura’s Lean Beef Eye of Round Roast, of course, is what makes this dish special.
Prep Time: about 20 minutes
Cook time: 6 to 8 hours in a slow-cooker
2 cups canned plum tomatoes
2 tablespoons tomato paste
2 tablespoons packed dark brown sugar
2 tablespoons molasses
2 teaspoons smoked paprika
1/4 cup tablespoons vinegar (any kind)
1/4 cup orange juice
3 garlic cloves
2 teaspoons cumin
2 teaspoons dried basil
2 tablespoons chipotles in adobo
1 Large onion, sliced
3 carrots, peeled and shredded or grated
3 stalks celery, washed and sliced
1 3-pound Laura’s Lean Beef Eye of Round Roast cut into 3 pieces
1. Make barbecue sauce by combining tomatoes, tomato paste, sugar, molasses, paprika, vinegar, orange juice, garlic, cumin, basil and chipotles in a blender. Blend until a sauce is made—you should have about 3 cups of barbecue sauce.
2. Place onions, carrots and celery into slow cooker. Place beef on top of vegetables and pour 2 cups sauce over all. Cover and turn cooker to low for 6 to 8 hours.
3. To serve, shred beef and combine it with carrots, onions and celery on the bottom of the cooker. Stir in remaining barbecue sauce. Serve on whole wheat buns with cucumber salad (recipe follows).
Nutrition information for approximately 3/4 cup cooked beef with sauce:
Calories 184; Calories from Fat 38 (20% from Fat); Fat 4g; Cholesterol 50mg; Sodium 117mg; Carbohydrate 11g; Fiber 2g; Protein 26g; Vitamin A 58%; Vitamin C 16%; Calcium 4%; Iron 16%
Prep time: about 5 minutes
6 small cucumbers, washed and sliced
1 pint cherry tomatoes, halved
1/4 cup onion, finely minced
1 tablespoon low sodium soy sauce
2 tablespoons rice wine vinegar
1 teaspoon sesame oil
2 teaspoons sugar
1 tablespoon sesame seeds
Toss all ingredients together.
Nutrition information for approximately 3/4 cup of salad, 1 serving:
Calories 29; Calories from Fat 8 (27% from Fat); Fat 1g; Cholesterol 0mg; Sodium 70mg; Carbohydrate 5g; Fiber 1g; Protein 1g; Vitamin A 7%; Vitamin C 11%; Calcium 2%; Iron 2%