SLOPPY JOES
The Six O'Clock Scramble by Aviva Goldfarb
I have great memories of eating these messy sandwiches as a kid. I've updated my mom's version by adding some healthy veggies to the meat sauce. You can even make this completely meatless. The finer you dice the carrots and peppers, the less likely your kids will be to detect them in the mix. Some kids like to eat the Sloppy Joes in a taco shell instead of on a bun! Serve them with an Italian Salad with sliced tomatoes, fresh mozzarella, and basil leaves.
Prep + Cook = 25 minutes
8 servings
Ingredients
• 1 pound ground beef, turkey, or vegetarian ground "meat"
• 1/2 yellow onion, diced
• 1 red bell pepper, finely diced
• 1 large carrot or 5-6 baby carrots, finely diced
• 1 can (15 ounces) tomato sauce
• 2 tablespoons Worcestershire sauce
• 2 tablespoons ketchup
• 1 tablespoon brown sugar
• 8 whole wheat buns
Directions
In a large skillet over medium heat, brown the beef or turkey in its own juices until it is almost cooked through. (If you're using vegetarian ground "meat," add it after the tomato sauce instead.) Drain off the excess liquid and add the diced vegetables to the skillet. Saute the mixture for 2 more minutes and add all the remaining ingredients except the buns. Bring it to a boil, reduce the heat, cover the skillet, and simmer it for 15 to 20 minutes until the vegetables are tender.
To serve the sandwiches, toast the buns and fill each one with a large spoonful of the meat mixture.
TIP: To avoid soggy bread, serve the Sloppy Joes with a slotted spoon or spatula so the excess juices stay behind.
Nutritional Information per serving:
Calories 280
Total Fat 13g, 20%
Saturated Fat 5g, 25%
Cholesterol 50mg, 17%
Sodium 550mg, 23%
Total Carbohydrate 24g, 8%
Dietary Fiber 4g, 16%
Protein 17g
Sugar 5g
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