Wednesday, May 20, 2009

Lean Sloppy Joes

Now here’s a classic favorite that many of us enjoyed while growing up. Lean ground turkey and the addition of more veggies plus serving it on a whole grain bun all up the nutritional value of this recipe while keeping the calories low.

8 ounces lean ground turkey
1/2 cup chopped white onion
½ cup chopped red bell pepper
1/2 cup shredded carrot
1 ¼ cup tomato sauce/puree
½ teaspoon chili powder
1 teaspoon paprika
½ teaspoon red pepper flakes
salt and pepper to taste
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)
whole grain hamburger buns

Spray a medium sized pan with ICB or olive oil sprayer (if neither are available, use a teaspoon of olive oil) add the turkey meat and brown for about 5-7 minutes, stirring frequently. Remove from heat and set aside. To the same pan add the carrots, onions and bell peppers and sauté on high heat until softened, about 6-7 minutes. Add the tomato sauce, cooked turkey meat and spices and mix well and continue to cook, stirring occasionally, for about 5- 8 minutes. Divide and add the mixture to the four hamburger buns (1/2 cup mixture per bun) and serve.


If you don’t like ground turkey you can substitute lean ground beef or if you want to make them vegetarian use soy protein crumbles.

If you are watching carbs, omit the bun and have as a stew, top with low fat cheese.

If you are watching sodium, use low sodium tomato sauce.

Make four servings:

Serving size:1/2 cup mixture plus one bun Calories 260 Protein 16 g Carb 31 g Sugar 8 g Fiber 4 g Fat 9 g Saturated fat 2 g Sodium 570 mg

Serving size:1/2 cup mixture alone Calories 150 Protein 12 g Carb 12 g Sugar 6 g Fiber 3 g Fat 6 g Saturated fat 1.5 g Sodium 380 mg


Anonymous,  January 18, 2010 at 8:06 AM  

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Joan Stepsen
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