Power-Packed Sloppy Joes

This recipe is taken from the 2007 Milk Calendar. This is the Power-Packed Sloppy Joes recipe.

  • Prep: 15 min
  • Cooking: 20 min
Yields 4 servings
power packed sloppy joes

Ingredients

  • 1 lb (450 g) lean ground beef
  • 2 cloves garlic minced
  • 2 carrots shredded
  • 2 tbsp (30 mL) chili powder
  • 2 cups (500 mL) Milk
  • 1/3 cup (80 mL) tomato paste
  • 1 cup (250 mL) tomato sauce
  • 1 red or green bell pepper finely chopped
  • 1/4 tsp (1 mL) salt
  • 4 whole wheat hamburger buns split and toasted

Preparation

In a large skillet, sauté beef, garlic, carrots and chili powder over medium-high heat for about 10 min, breaking up beef with a spoon; drain off any fat. Stir in milk and bring to boil; reduce heat and boil gently, stirring occasionally, until about half of the liquid is absorbed.

Stir in tomato paste, then tomato sauce and red pepper; simmer for about 5 min or until thick. Stir in salt to taste. Spoon over toasted hamburger buns.

Tips

Cooking Tip: For quick shredding and chopping of vegetables, use your food processor. Picky eaters won't detect small pieces of vegetables as easily.

For the Adventurous: Add 1 shredded zucchini with carrots; stir in 1/4 cup (60 mL) sliced olives and 2 tsp (10 mL) chopped fresh jalapeño with the pepper.

Healthy Eating Tip: Nutrition Month ' Stats Canada reports that many Canadians don't get enough vegetables and fruit nor Milk products on a daily basis. This four food group meal can be served with a glass of cold milk, a mixed green salad and fruit with vanilla yogurt topping to make sure your family isn't falling into this dietary trap.

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Nutrition

Nutritional Information

per serving
Energy: 490 Calories
Protein: 34 g
Carbohydrate: 52 g
Fat: 18 g
Fibre: 9 g
Sodium: 921 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 23 % / 251 mg
Vitamin A: 110 % / 1102 mcg
Vitamin B12: 86 % / 1.7 mcg
Zinc: 81 % / 7.3 mg
Niacin: 69 % / 16 mg