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Thursday, October 10, 2013


You can eat healthfully and still enjoy some old favorites.  Here is a pared-down version of Sloppy Joes with perked-up flavor.

Sloppy Joes
                                                                         8 oz. can no-salt-added tomato sauce
                                                                         ½ c. low-sodium ketchup
1 ½  T. Worcestershire sauce
1 tsp. prepared mustard
1 tsp. molasses
1 clove garlic, finely minced or ½ tsp. bottled minced garlic
½ tsp. dry mustard

1 lb. lean ground beef (90% lean)
½ small onion, finely chopped
Hot pepper sauce to taste (optional)
                                                                         6 whole-wheat hamburger buns, toasted if desired

In a small saucepan, combine sauce ingredients.  Simmer, stirring occasionally, while preparing meat.

Heat a nonstick skillet, at least 10 inches in diameter, over medium-high heat.  Add beef and sauté, stirring occasionally, for about 5 minutes, or until meat is no longer pink.  Pour beef into a strainer or colander and rinse under hot water.

 Add onion to skillet and sauté, stirring frequently, until translucent.  Add beef and sauce to onion in skillet and heat for 3 minutes, stirring occasionally.  Add hot pepper sauce if desired.  Spoon about ½ c. mixture over each bun half and cover with bun top.

Nutrition Information:  per 1/6 recipe
Calories 249, Total fat 5 g, Cholesterol 47 g, Sodium 324 mg, Carbohydrate 30 g, Protein 23g

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