Try this healthier take on the classic sloppy Joe
This twist on the classic sandwich has all the sweet-and-savory flavors you crave in a sloppy Joe. But swapping in bulgur for half of the ground beef cuts the saturated fat and gives you an extra gram of fiber in each serving. (The whole-wheat bun and veggies add 6 grams more.) Serve these healthy sloppy Joes with a side of napkins — you’ll need them.
Makes: 4 servings
Active time: 25 minutes
Total time: 25 minutes
2 tablespoons extra-virgin olive oil
½ cup chopped onion
½ cup chopped green bell pepper
2 cloves garlic, minced
8 ounces lean ground beef
¼ cup bulgur
2 tablespoons chili powder
1 teaspoon smoked paprika
¼ teaspoon salt
½ cup water
⅓ cup ketchup
⅓ cup no-salt-added tomato sauce 1 tablespoon Worcestershire sauce 4 whole-wheat hamburger buns, split
1. Heat oil in a large skillet over medium-high heat. Add onion, bell pepper and garlic. Cook, stirring occasionally, until softened and beginning to brown, about 3 minutes.
2. Add beef, bulgur, chili powder, paprika and salt. Cook, stirring and breaking up the beef with a wooden spoon, until the meat is no longer pink, 3 to 4 minutes.
3. Add water, ketchup, tomato sauce and Worcestershire. Reduce heat to low, cover and cook, stirring once or twice, until the bulgur is tender, 10 to 12 minutes. Divide the mixture among buns (about ½ cup each).
Note: Bulgur is a quick-cooking whole grain that’s made by parboiling, drying and grinding or cracking wheat berries. It can be fine or coarse — the latter best mimics ground beef for this recipe.
Recipe nutrition per serving: 388 calories, total fat: 15 g, saturated fat: 4 g, cholesterol: 37 mg, carbohydrates: 44 g, fiber: 6 g, total sugars: 11 g, protein: 20 g, sodium: 787 mg, potassium: 628 mg, phosphorus: 249 mg, iron: 4 mg, folate: 79 mcg, calcium: 146 mg, vitamin A: 1823 IU, vitamin C: 21 mg, vitamin D:2IU