Veggie Sloppy Joes

By Barbara Day, M.S., R.D., C.N.

I used to fix Sloppy Joes for my three sons when they were growing up. It was a quick meal. I added some more vegetables but kept the original recipe. You can add a green vegetable and homemade French fries.

Nutritional Information Per Serving:  200 calories, 8 grams protein, 3 grams of fat,  39 grams of CHO,  7 grams dietary fiber,  446 mg sodium.

Preparation Time: 10 minutes  Cook Time: 20 minutes

Serves: 6 

Ingredients

  • 1 medium onion, chopped
  • 1 medium carrot, shredded (1 cup)
  • 1 green pepper, chopped
  • 1 pound of lean ground beef, ground bison, or ground turkey
  • 1 can (8 oz) of tomato sauce, unsalted
  • 1 can (15 oz) whole tomatoes, crushed
  • 1 cup sliced mushrooms
  • ¼ cup barbecue sauce
  • 6 whole wheat buns

Instructions

Spray non-stick spray in a pan. Saute onion, carrot, pepper and ground meat in a pan over medium for about 5 minutes. Add tomato sauce, crushed tomatoes, mushrooms, barbecue sauce and bring to a boil. Simmer for 10 minutes stirring occasionally. Cook for additional 3 minutes or so until desired consistency. Spoon over bun. 

Shopping List

  • 1 medium onion
  • 1 carrot
  • 1 green pepper
  • 1 pound of lean ground beef, ground bison, or ground turkey
  • 1 can (8 oz) of tomato sauce, unsalted
  • 1 can (15 oz) whole tomatoes, crushed
  • mushrooms
  • barbecue sauce
  • 6 whole wheat buns

Image from: www.thecookinghusband.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.    

 

 

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