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Barbecue Beef on a Bun
While this recipe is not technically a barbecue -- that takes many hours of work -- it tastes of pure summer fun.
PREPARATION TIME: 10 minutes
COOKING TIME: 8 minutes
NUMBER OF SERVINGS: 4
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INGREDIENTS:
1/3 cup ketchup
1 tablespoon red wine vinegar
2 teaspoons packed brown sugar
1/2 teaspoon ground ginger
1/2 teaspoon yellow mustard
12 ounces sirloin steak
4 medium rolls (2 ounces each)
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DIRECTIONS:
1. Heat broiler.
2. Combine ketchup, vinegar, brown sugar, ginger and mustard together in a bowl. Brush on one side of steak.
3. Broil 6 inches from heat 4 minutes. Turn over, brush with sauce, and broil 3 to 4 minutes more.
4. To serve: Thinly slice steak, divide into 4 equal portions (refrigerate extra), and serve on buns.
Note: This recipe can be prepared on an outdoor grill using indirect heat.
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Nutrition Per Serving:
Per serving: Calories 340, fat 10 g, saturated fat 4 g, cholesterol 49 mg, sodium 589 mg, carbohydrate 37 g, fiber 2 g, protein 25 g.
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Tips:
About Barbecue Sauce
What's barbecue without sauce? Barbecue sauce adds way more taste than it does calories. Certainly you can buy a bottle of sauce at your market, or you can make your own, as you do in this dinner. Our recipe is Kansas City style, but you can choose your favorite. Lowest in calories are the vinegar-based sauces popular in North Carolina, as well as the Memphis dry-seasoning combo of paprika, onion powder, garlic powder, and dry mustard.
Instead of Beef...
Chicken and pork stand up well to the zestiness of barbecue sauce. To make these sandwiches with chicken, use about 1 pound, before cooking, of skinless, boneless chicken breast or thigh meat. Cut into strips and combine with the sauce. Heat in a 350°F oven or simmer on the stove until the sauce bubbles and the chicken is cooked, about 15 minutes. To make the sandwiches with pork -- a meat that is leaner (about 1/3 fewer calories) than it was 10 years ago -- choose a lean cut, like tenderloin, and cook as you would beef, brushing with sauce and broiling until done.
Tips for Avoiding the Burn
Meat and chicken that's burned on the outside and barely done on the inside is all too common. It's also unhealthy. The undercooked meat can house harmful bacteria, and the charred parts of the skin contain cancer-causing compounds. The culprit is direct heat -- the hot coals or gas flame under our food when we grill outdoors. The solution: cooking with indirect heat.
On a gas grill, turn on only one or two burners, leaving part of the grill top unheated.
On a charcoal grill, arrange the coals along the "wall" of the grill.
Place meat or chicken on the unlit side of a gas grill or in the center of a charcoal grill. You may want to place a drip pan under the meat. If desired, follow your grill's directions for adding wood chips.
Cover and cook until done (open lid to baste frequently), about 150°F for beef, 150°F to 160°F for pork, 170°F for chicken thighs, and 160°F for chicken breast.
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