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

Instructions

1. In a medium plastic bag, combine flour, garlic powder and onion powder.

2. Add beef and shake bag until beef is evenly coated.

3. Refrigerate beef for at least 15 minutes.

4. Preheat a medium, non stick sauce pan over medium-high heat.

5. When it's hot, lightly mist pan with spray, then add beef.

6. Brown beef on all sides about 1 minute per side, then reduce heat to medium. Add broth and liquid smoke.

7. When liquid comes to a boil, reduce heat to low (liquid should still be boiling slightly).

8. 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).

9. Using a slotted spoon, drain any excess liquid from beef and discard.

10. Using a fork, separate pieces so beef is somewhat shredded., then mix in barbecue sauce.

11. During the last 5 minutes of cooking the beef, lightly mist a small, nonstick frying pan with spray and place it over medium heat.

12. Add onion strips and cook until tender, about 5 minutes.

13. Meanwhile, place bun halves, inside down, in a medium, nonstick frying pan over medium heat. Cook until just toasted, about 2-4 minutes.

14. Place each bun bottom on a plate.

15. Pile 1/4 of beef mixtures onto each bun.

16. Top with 1/4 of onion strips.

17. Add bun tops and serve immediately.