Arthritis Self-Management

A simple marinade and a few minutes on the grill is all it takes to serve up this hearty, saucy sandwich. (We recommend grabbing a few extra napkins before you bite into it.)

Preparation time: 25 minutes
Cooking time: 40 minutes
Additional time: at least 2 hours for marinating
Total time: 3 hours, 5 minutes

Yield: 8 sandwiches
Serving size: 1 bun and two ounces of meat

Ingredients

1 onion
1 6-ounce can low-sodium tomato paste
1 1/2 cups low-sodium beef broth
3 tablespoons Worcestershire sauce
2 cups chili sauce
2 cups red wine
1 2-pound London broil
8 whole-grain hamburger buns

Preparation

Peel onion, chop into large chunks, and combine with tomato paste, beef broth, Worcestershire sauce, chili sauce, and red wine in food processor or blender. Blend until smooth. Pour mixture into saucepan, simmer for about 15 minutes, and let cool. Put meat in half of sauce and let marinate in refrigerator overnight or for at least 2 hours. Grill meat over low heat for 20 minutes on each side, brushing with sauce, until meat reaches internal temperature of 145°F. Slice beef into thin slices. Serve on buns and use remaining half of sauce to top each sandwich.

Nutrition Facts

Per serving:
Calories: 440
Protein: 32 g
Total fat: 9 g
Saturated fat: 3 g
Cholesterol: 68 mg
Sodium: 619 mg
Dietary fiber: 4 g
Carbohydrate: 50 g