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35
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3a290a-5ee134
Homemade Sloppy Joes: Lowering the Sugar Content
The main sources of sugar in the original recipe are ketchup, tomato paste, and brown sugar. We can take a bunch of the sugar out without compromising on the taste.
hamburger bun white flour worcestershire sauce brown sugar ketchup
PARENT RECIPE
(parent)
Who:
Foodious
Goal:
Vegan
Recipe:
Sloppy Joes
Bon Appétit
This recipe fits right into a balanced diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.2% of RDA
• Calories: 45.4% of RDA
• Carbs: 13.5% of RDA
• Fat (total lipid): 31.9% of RDA
• Fiber: 8.1% of RDA
• Fructose: 5.1% of RDA
• Protein: 31.0% of RDA
• Sodium: 36.9% of RDA
• Sugar: 21.8% of RDA
• Vitamin A (IU): 11.2% of RDA
• Vitamin B6: 28.0% of RDA
• Vitamin C: 8.8% of RDA
• Iron: 5.3% of RDA
• Magnesium: 10.5% of RDA
• Manganese: 2.5% of RDA
• Niacin: 45.3% of RDA
• Potassium: 20.2% of RDA
• Zinc: 49.1% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Preheat oven to broil.
2.
PREPARING THE SLOPPY JOE MIX
3.
Set a large pot over medium-low heat. Add a TBSP of extra-virgin olive oil, and sauté the onions and garlic for a minute or two until just fragrant and translucent.
4.
Add ground beef, increase heat to medium/medium high, and cook until no longer pink, breaking apart and stirring as meat cooks. Drain grease from meat.
PREPARING THE SAUCE
5.
Add your flour to the ground beef and mix it in.
6.
Add the Worcestershire sauce and the tomato paste.
7.
Add the chicken stock, stir, reduce the heat and simmer to thicken the sauce.
8.
As the sauce is thickening, add the mustard, garlic powder, onion powder, and freshly ground black pepper, to taste.
9.
Stir in the tomato sauce, the diced tomato, and brown sugar.
PREPARING THE BUNS
10.
Place the buns, face up, on a baking sheet.
11.
Broil the buns in the preheated oven for 2-4 minutes, or until they begin to crisp.
ASSEMBLING
12.
Spoon a few spoonfuls of the sloppy joe mixture onto the bottom bun.
13.
If desired, you can top with a slice of cheese and place back into the oven for 1 minute to allow cheese to melt.
14.
Top with salt/pepper to taste and serve.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
The original recipe has 22.4g of sugar per serving. This one is under 10g.
2.
The sugar from this recipe comes mostly from the bun and the ketchup .. if you skip the ketchup, it's even lower (< 7 grams).
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just substitute gluten-free chicken stock for chicken stock.
2.
Make it Soy Free!
A soy-free variant of this recipe can be made.
Just substitute gluten-free chicken stock for chicken stock.
3.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just substitute gluten-free chicken stock for chicken stock.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 909
Protein 34.8 g
Carbohydrates 37.0 g
Iron 1.06 mg
Fiber 2.27 g
Calcium 11.8 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
