A MAN, A PAN, A PLAN: SLOPPY JOE

Men's Health (Australia) - - Nutrition - Per serv­ing (with 1 Tbsp cheese): 1552 kj, 24g pro­tein, 37g carbs (5g fi­bre), 16g fat

This clas­sic Amer­i­can sand­wich has a lot to rec­om­mend it, sup­ply­ing a sat­is­fy­ing post-gym pro­tein hit. Build your base with lean beef, dump in a bushel of fresh veg­eta­bles and turn to brown su­gar for a sub­tle sweet­ness. Grab the nap­kins. Many nap­kins.

1 tsp olive oil 2 gar­lic cloves, minced

½ large yel­low onion, chopped 1 cap­sicum, diced 2 medium car­rots, diced

450g lean beef 1 Tbsp tomato paste 1 can crushed toma­toes

1 Tbsp brown su­gar 2 large sprigs thyme (leaves only)

6 ham­burger rolls Shred­ded ched­dar Cheese (op­tional)

1. In a large non­stick pan, add the oil, gar­lic, and onion. Turn the heat to medium high and cook un­til aro­matic, 1 to 2 min­utes. Add the cap­sicum and car­rots. Cook, stirring oc­ca­sion­ally, till slightly soft­ened, 2 to 3 min­utes. Add the ground beef and cook, stirring oc­ca­sion­ally, un­til browned, 8 to 10 min­utes. (You can drain the fat at this point if you need to. Be care­ful – it’s hot!)

2. Ad­just the heat to medium low. Add the tomato paste and stir well; then add the crushed toma­toes, brown su­gar, and thyme. Cook, stirring oc­ca­sion­ally, un­til thick­ened, 15 to 20 min­utes. Sea­son to taste with salt and pep­per and (if de­sired) ex­tra brown su­gar.

3. Serve piled high on the rolls; add cheese if you want. Feeds 6.

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