posted by Jane 05-21-100 2:44 PM
Pulled Oven-Barbecued Beef
By the Canadian Living Test Kitchen
2 lb. Boneless blade or cross rib simmering steak 1-1/4-inches (3 cm.) thick 1 kg.
3/4 tsp. Salt 4 mL.
1/4 tsp. Pepper 1 mL.
1 tbsp. Vegetable oil 15 mL.
3 Onions, sliced 3
2 Cloves garlic, minced 2
1 Can (14 oz./398 mL.) tomato sauce 1
3 tbsp. Packed brown sugar 50 mL.
3 tbsp. Wine vinegar 50 mL.
2 tbs.p Worcestershire sauce 25 mL.
1/2 tsp. Dried thyme 2 mL.
1/4 tsp. Liquid smoke (optional) 1 m.L
Preheat oven to 325 degrees F. (160 degrees C.).
Season steak with salt and pepper. In ovenproof Dutch oven, heat oil over medium-high heat; brown steak, in batches, 4 to 5 minutes per side. Transfer to plate.
Add onions and garlic to pan; cook, stirring occasionally, for about 3 minutes or until softened.
Blend together tomato sauce, sugar, vinegar, Worcestershire sauce, thyme, and liquid smoke (if using); pour into pan and bring to boil, stirring and scraping up brown bits from bottom of pan.
Return steak to pan, turning to coat all over. Cover and bake in 325°F (160°C) oven for about 1-1/2 hours or until fork-tender. Using 2 forks, shred steak, stirring to coat in sauce. (Make-ahead: Let cool for 30 minutes; cover and refrigerate for up to 24 hours. Reheat gently to serve.)
Makes 4 to 6 servings.
Per each of 6 servings: about 302 cal, 33 g pro, 11 g total fat (3 g sat. fat), 18 g carb, 2 g fibre, 80 mg chol, 888 mg sodium. % RDI: 4% calcium, 31% iron, 6% vit A, 12% vit C, 8% folate.
Notes: Tough cuts become tender and moist after oven-braising in a sweet-and-sour sauce. Ask your butcher to cut the beef to this thickness so it can be shredded, or "pulled." Spoon into split fresh rolls for a barbecue sandwich or over rice pilaf.
From the December issue.