Chef Kelly Yorke from The Kitchen Hotline shows us how to make a Healthy Sloppy Joe.
Sloppy Joes are a classic American sandwich made by home cooks since the 1930’s. In the late 1960’s the invention of canned Sloppy Joe sauce made this meal even more convenient to make, however, convenience comes at a nutritional cost as the typical canned sauces are full of high fructose corn syrup and sodium. By getting back to basics and making your sauce from scratch (which is relatively easy to do) you can reduce and control the amount of sugars, salts, fat and cholesterol contained in your meal. This recipe version of this classic comfort food offers a twist by placing an emphasis on Colorado ingredients and a healthy life style. So, go ahead make up a homemade batch of Colorado Sloppy Joes and then go ride your mountain bike or ski down that alpine trail! Ingredients:
|12 oz.||Mirepoix, frozen (pre-chopped blend of onions, carrots and celery)|
|4 oz.||Fresh Mushrooms, chopped fine by hand or in a food processor|
|1 lb.||Ground Bison, elk, or lean ground beef|
|1 Tbsp.||Garlic, minced|
|2 cups||Light Beer (such as Coor’s)|
|14 oz.||Tomato Sauce (1 can, no salt added)|
|4 oz.||Green Chiles, (1 small can) diced, un-drained|
|1 cup||Kidney Beans, canned, drained, rinsed|
|2 Tbsp.||Chili Powder|
|1 Tbsp.||Smoked Paprika|
|1/2 tsp.||Dry Mustard Powder|
|1/2 tsp.||Freshly Ground Pepper|
|2 Tbsp.||Cider Vinegar|
|1 Tbsp.||Stevia Extract in the Raw|
|1 pinch||Cayenne Pepper|
|8 buns||Hamburger Buns, whole wheat|
In a cold skillet, add the mirepoix, mushrooms and bison. Turn heat to medium-high.
Sauté mixture while constantly breaking up and crumbling the meat until is has browned and the texture is fine.
Add the garlic and continue to sauté for another 2-3 minutes or until moisture at the bottom of the skillet has completely cooked dry.
Add 1 cup of beer to deglaze the pan. Add tomato sauce, and remaining ingredients, except buns). Cook on low until mixture thickens, about 35-40 minutes. Mixture should not be runny and will keep its shape when piled onto the buns. Portion mixture while still hot on buns and serve.
Note: If desired, garnish sandwiches with Colorado-style topping choices such as chopped fresh cilantro, sliced green onions, pickled jalapenos, Colorado made cheese such as those made by Haystack Mountain (Chili Jack), Avalanche Cheese Company (goat cheeses), Queso Compesino (Panela or Asadero) or Colorado Blackie Cheddar.
YIELD: 8 (heaping 1/2 cup) Servings
To make Vegan (SV) and Vegetarian (VG), replace the ground meat with 1 lb. of TVP.
To make Gluten-Free (GF), replace whole wheat hamburger buns with gluten-free hamburger buns. Replace beer with a gluten-free beer such as Anheuser-Busch’s Redbridge.
Per Healthy Swaps Recipe Serving: 311 Calories, 9g Fat, 36g Carbohydrates, 18g Protein, 6g Dietary Fiber, 35mg Cholesterol, 441mg SodiumAlertMe