Tuesday, March 21, 2017

Turkey Sloppy Joes

Healthy Recipe Makeover 
  Say goodbye to winter on a delicious note with a comfort-food favorite. This sloppy joe recipe offers a healthy twist on the traditional version because it skips ingredients that provide added sugar, and includes lean ground turkey meat, spices and plenty of veggies — such as zucchini, bell peppers and carrots. You can't go wrong with this crowd-pleasing dish that everyone can feel good about eating!
1 pound lean ground turkey breast meat (or 12 ounces soy-based crumbles)
1/2 medium onion, finely chopped (about 3/4 cup)
1 medium carrot, finely chopped
1/2 medium green bell pepper, chopped
1 1/2 cups zucchini, chopped
3 garlic cloves, minced
1 can low-sodium tomato paste (6 ounces) 1 1/2 cups water
1 tablespoon mild chili powder
1 teaspoon paprika
1 teaspoon dried oregano
1/2 teaspoon ground black pepper
5 ounces reduced-fat cheddar cheese, thinly sliced 10 whole-wheat hamburger buns
In a large skillet over medium-high heat, sauté ground turkey until browned, about 7 minutes. Add onion and sauté 2 minutes. Add carrot and green pepper and sauté 2 minutes. Add zucchini and garlic and sauté 2 minutes more.
Add tomato paste and water, stirring until the paste has dissolved. Add chili powder, paprika, oregano and pepper. Reduce heat to medium and continue to cook until the mixture has thickened, about 10 minutes.
Preheat broiler. Divide cheese among the bottom halves of the hamburger buns. Transfer both halves of the buns to the broiler, open-faced, and toast until the cheese has melted and the buns are toasted.
Remove buns from the broiler and fill each sandwich with the meat-vegetable mixture. Serve immediately.
Serves 10.
Serving size: 1 sandwich
Mayo clinic
Nutritional Information
Amount per serving
Calories: 230
Total fat: 5 g
Saturated fat: 2 g
Sodium: 340 mg
Total carbohydrate: 29 g
Dietary fiber: 5 g
Protein: 20 g
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