- Peel and dice onion. Core, seed and dice green bell pepper. Shred lettuce. Drain and rinse kidney beans.
- Put a large sauté pan over a medium heat and crumble in the beef or turkey. Fry until the meat starts to brown then add the bell pepper and onion. Continue cooking, stirring occasionally, until the veggies start to soften – this should take around 5 to 10 minutes.
- When the veggies are tender, add the tomato purée and stir into the meat, then add the vinegar, brown sugar, honey, mustard and chile powder to the pan and give everything a really good stir. Add the beans, season with salt and pepper, then bring to a boil and cook until the sauce is nice and thick.
- To serve: pile the Sloppy Joe mix onto the bottom of a bun or middle of a wrap, top it with lettuce and close up the sandwich or roll up the wrap.
- ¾ pound lean ground beef or turkey (10 % fat)
- 1 yellow onion, peeled and diced
- 1 green bell pepper, cored seeded and diced
- ¾ cup tomato purée
- 2 tbsp cider vinegar
- 1½ tbsp light brown sugar
- 1 tbsp honey
- 2 tsp Dijon mustard
- ½ tsp chile powder
- ½ 15-ounce can kidney beans, drained and rinsed
- freshly ground pepper, to taste
- 4 whole wheat hamburger buns or whole wheat wraps
- 1 cup shredded lettuce
Sloppy Joes are a camp favourite, but for a healthier version, use lean ground turkey instead of beef – the leaner meat is better for the heart. Rinsing beans removes some of the salt but you can also look for low-sodium or no-salt-added beans.
Per serving (318 g)
- Calories 390
- Fat 11 g (17% dv)
- Saturated fat 4 g (20% dv)
- Trans fat 0.5 g
- Cholesterol 55 mg (18% dv)
- Sodium 650 mg (27% dv)
- Total Carbohydrates 49 g (16% dv)
- Fibre 8 g ( 32% dv)
- Sugar 18 g
- Protein 25 g
Daily Value* (dv)
- Vitamin A – 30%
- Vitamin C – 60%
- Iron – 25%
- Calcium – 10%
*Values based on a 2,000 calorie diet