Ellie's Sloppy Joes

By Ellie Krieger, MS, RD 

Image: Courtesy of Christopher Hirsheimer

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These Sloppy Joes are everything you could wish for in this crowd-pleasing sandwich -- rich, meaty filling smothered in tangy-sweet, thick tomato sauce that just refuses to stay inside the bun. You definitely need a fork and a few napkins to eat this mouthwatering meal!

Ingredients

  • 1 pound lean or extra-lean (90 percent lean or higher) ground beef
  • 1 medium onion, diced (about 1-1⁄2 cups)
  • 4 cloves garlic, minced (about 4 teaspoons)
  • 1 jalapeño pepper, seeded and minced
  • 1 medium red bell pepper, seeded and diced (about 1 cup)
  • 1 (15.5-ounce) can small red or pinto beans, preferably low-sodium,
    drained and rinsed
  • 1-1⁄2 cups no-salt-added tomato sauce
  • 2 tablespoons tomato paste
  • 1 tablespoon red wine vinegar
  • 1 tablespoon unsulfured molasses
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon dry mustard
  • 3⁄4 teaspoon salt
  • Freshly ground black pepper to taste
  • 8 whole-wheat burger buns

Cooking Instructions

  1. Brown the meat and onion in a large nonstick skillet over medium-high heat for 5 minutes, breaking up the meat into crumbles as it cooks. Pour the drippings out of the pan and discard. Add the garlic, jalapeño, and red pepper and cook 5 minutes more, stirring occasionally. Stir in the rest of the ingredients, except the buns, reduce the heat to low, and simmer for another 5 minutes.
  2. Place a 1⁄2-cup scoop of the mixture onto each bun and serve.

Recipe provided courtesy of Ellie Krieger. © 2008-2009 In Balance, LLC. All Rights Reserved.

To learn more about Ellie Krieger, MS, RD -- New York Times bestselling author and host of Food Network’s Healthy Appetite -- go to www.elliekrieger.com.

This content originally appeared in The Food You Crave: Luscious Recipes for a Healthy Life by Ellie Krieger (The Taunton Press, 2008).

For more of Ellie Krieger's recipes, eat-smart advice, and tips, check out her Kaboose column, Great Food, Healthy Family.

Nutrition Facts


Servings per Recipe:

8 sandwiches

Amount Per Serving

Calories: 265
Total fat: 4.5g
 Mono: 1.5g
 Poly: 1.2g 
 Sat: 1g
Protein: 20g
Carb: 40g
Fiber: 8g
Chol: 30mg
Sodium: 535mg

Servings:

8 sandwiches


This sandwich is an excellent source of fiber, manganese, molybdenum, niacin, protein, selenium, vitamin B12, vitamin C, and zinc. It's also a good source of copper, folate, iron, magnesium, phosphorus, thiamin, vitamin A, and vitamin B6.

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