Photo by Goran Kosanovic for The Washington Post
Using lean beef mixed with sauteed chopped mushrooms, and sweetening the sauce with molasses instead of refined sugar, makes for sloppy Joes that are good for you without sacrificing any of the fun or flavor.
12 ounces lean ground beef (90% lean or higher) (may substitute ground turkey or bison)
1 tablespoons olive oil
1 medium onion, diced
1 medium red bell pepper, diced
3 cloves garlic, minced
8 ounces sliced white button mushrooms, finely chopped
One 15-ounce can no-salt added tomato sauce
1 tablespoons tomato paste
1 ½ tablespoons molasses
1 tablespoon chili powder
2 teaspoons apple cider vinegar
1 teaspoon mustard powder
½ teaspoon salt
¼ teaspoon fresh ground black pepper
4-6 whole wheat hamburger buns
Brown the beef in a very large skillet over a medium-high heat, breaking it up with a spoon as it cooks, 3-4 minutes. Transfer the meat to a plate. Add the oil to the pan, and heat over a medium-high heat until it is shimmering. Add the onion and peppers and cook, stirring occasionally, until the onions are golden and peppers have softened, 5-6 minutes. Add the garlic and cook for 1 minute more, then add the mushrooms and cook, stirring once or twice, until they release their water and begin to brown, about 5 minutes.
Reduce the heat to medium. Return the beef to the skillet and stir in the tomato sauce, tomato paste, molasses, chili powder, vinegar, mustard powder, salt and pepper.
Simmer until the mixture thickens, and most liquid is evaporated, 5-10 minutes. To serve, pile about ¾ cup of the mixture onto each split hamburger bun.
Makes 4-6 servings
Serving size: 1 sandwich
Per serving (based on 4 servings): Calories 410, total fat 15g, sat fat 5g, cholesterol 55mg, sodium 520mg, total carbohydrate 47g, dietary fiber 8g, total sugar, 17g (including 6 g added sugar), protein 27g
Copyright 2017 Ellie Krieger. All rights reserved.