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Barbecued Loose Meat Sandwiches
Make A Joyful Table p.208
Iowa is famous for corn and cornfields, but another idea launched from our fields of dreams is the much-loved loose-meat sandwich! I've heard it is described as a sort of Sloppy Joe, but the seasonings are a little different. This version is tangy-sweet like you're favorite barbecue sauce, but made easy and healthy all at once.
16 oz ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 (10 3/4 oz) can Healthy Request Tomato Soup
1 teaspoon prepared mustard
1 tablespoon Brown Sugar Twin
1 teaspoon dried parsley flakes
6 reduced-calorie hamburger buns
In a large skillet sprayed with butter-flavored cooking spray, brown meat, onion, and green pepper. Stir in tomato soup, mustard, Brown Sugar Twin, and parsley flakes. Lower heat and simmer for 6 to 8 minutes, stirring occasionally. For each sandwich, spoon about 1/2 cup meat mixture between halves of a hamburger bun.
Serves 6- each serving equals:
HE: 2 Protein, 1 Bread, 1/3 Vegetable, 1/4 Slider, 11 Other calories
224 Calories, 8g Fat, 16g Protein, 22g Carbohydrate, 396mg Sodium, 13mg Cholesterol, 2g Fiber
Diabetic: 2 meat, 1 1/2 starch/ carbohydrate
Just Rite Loose Meat Sandwiches
Loose meat sandwiches are a beloved tradition in my home region, the Midwest. They're kind of "country cousin" to the standard Sloppy Joe sandwich filling, and I hope this taste of the Heartland will win your heart. Serves 6
16 ounces extra lean ground turkey or beef
1 cup chopped onion
1 (12-ounce) can Diet Rite Cola (Sweetened with SPLENDA Brand Sweetener
1/2 cup water
1/4 cup reduced-sodium ketchup
6 small hamburger buns
In a large skillet sprayed with butter-flavored cooking spray, lightly brown meat, stirring often to loosen meat. Add onion, Diet Rite Cola, water, and ketchup. Mix well to combine. Lower heat and simmer on a low boil for 30 to 40 minutes or until most of the liquid has evaporated, stirring occasionally. For each sandwich, spoon about 1/3 cup meat mixture between halves of a bun.
Each serving equals:
203 Calories, 7 gm Fat, 16 gm Protein, 19 gm Carbohydrate, 244 mg Sodium, 66 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 1 Starch, 2 Meat
Healthy Exchanges Selections: 2 Protein, 1 Bread, 1/3 Vegetable
Eating Well Magazine Oct/Nov 2005
Active time: 35 minutes | Total: 45 minutes
To Make Ahead: The filling will keep in the freezer for up to 1 month.
Our version of the classic, convenience dinner is sure to please the whole family, even with the added fresh vegetables.
Make It a Meal: Serve with roasted potato wedges and steamed beans.
12 oz 90%-lean ground beef
1 large onion, finely diced
2 cups finely chopped cremini mushrooms (about 4 ounces)
5 plum tomatoes, diced
2 Tbsp all-purpose flour
1/2 cup water
1/4 cup cider vinegar
1/4 cup chili sauce, such as Heinz
1/4 cup ketchup
8 whole-wheat hamburger buns, toasted if desired
1. Crumble beef into a large nonstick skillet; cook over medium heat until it starts to sizzle, about 1 minute. Add onion and mushrooms and cook, stirring occasionally, breaking up the meat with a wooden spoon, until the vegetables are soft and the
moisture has evaporated, 8 to 10 minutes.
2. Add tomatoes and flour; stir to combine. Stir in water, vinegar, chili sauce and ketchup and bring to a simmer, stirring often. Reduce heat to a low simmer and cook, stirring occasionally, until the sauce is thickened and the onion is very tender, 8
to 10 minutes. Serve warm on buns.
Makes 8 servings, generous 1/2 cup filling each
Per serving: 237 calories; 6 g fat (2 g sat, 2 g mono); 15 mg cholesterol; 34 g carbohydrate; 14 g protein; 5 g fiber; 438 mg sodium.
Nutrition bonus: Selenium (36% daily value), Zinc (20% dv), Iron (15% dv), Vitamin C (15% dv)
Exchanegs: starch 2, 1 1/2 very lean meat, Carbohydrates 2
Tex-Mex Sloppy Joes
Total Time: 25 mins
2 teaspoon oil, cooking
2 medium onion(s), chopped
1 medium pepper(s), green, bell, chopped
1/2 cup(s) corn, whole kernel
2 clove(s) garlic, minced
1 pepper(s), jalapeno, finely chopped
1 pounds turkey, ground, or ground chicken
1 teaspoon chili powder
1 teaspoon cumin, ground
1 teaspoon oregano, dried
3/4 cup(s) ketchup
4 teaspoon Worcestershire sauce
6 roll, sandwich style
pickles, dill, sliced (optional)
1. In a very large nonstick skillet, heat oil over medium-high heat. Add onion, sweet pepper, corn, garlic, and jalapeņo pepper. Cook for 4 to 5 minutes or until onion is tender, stirring occasionally. Stir in chicken or turkey, chili powder, cumin, and oregano. Cook for 5 to 6 minutes more or until chicken or turkey is no longer pink. Stir in ketchup and Worcestershire sauce; heat through.
2. Divide mixture among rolls. If desired, top with pickle slices.
Nutritional Info (Per serving):
Calories: 280, Saturated Fat: 1g, Sodium: 644mg, Dietary Fiber: 4g, Total Fat: 6g, Carbs: 35g, Cholesterol: 44mg, Protein: 23g
Exchanges: Vegetable: 1, Starch: 2, Lean Meat: 2, Fat: 0.5
Carb Choices: 2.5
Recipe Source: Diabetic Living Diet Online
Serves 6 (1/3 cup filling)
Can be frozen
6 reduced calorie hamburger buns
16 oz. ground 90% lean turkey or beef
1/2 cup chopped onion
1 cup (8 oz. can)Hunt's Tomato Sauce
1/2 cup chunky salsa (mild, medium or hot)
1 tbsp.Brown Sugar Twin
In a large skillet sprayed with olive flavored cooking spray, brown meat and onion. Add tomato sauce, salsa and Brown Sugar Twin. Lower heat and simmer 15 to 20 minutes. Serve on hamburger buns.
Each serving equals:
HE: 2 Pro, 1 Br, 1 Veg, 1 Opt Cal.
209 Calories,7gm Fa,17gm Pro,19gm Ca.,567mg Sod,2 Fi.
Diabetic: 2 Meat, 1 Starch, 1 Veg
WW: 4 points
Source: Cooking Healthy with a Man in Mind, JoAnna Lund, P. 306