Power-Packed Sloppy Joes

Course Main Dishes
Prep. Time 15 mins
Cooking Time 20 mins
Yields 4 servings

Preparation
Nutritional Info
Comments (0)

Preparation

What You Need

1 lb (450 g) lean ground beef

2 cloves garlic, minced

2 carrots, shredded

2 tbsp (30 ml) chili powder

2 cups (500 ml) milk

1/3 cup (80 ml) tomato paste

1 cup (250 ml) tomato sauce

1 sweet red or green pepper, finely chopped

1/4 tsp (1 ml) salt

4 whole wheat hamburger buns, split and toasted

Instructions

In a large skillet, sauté beef, garlic, carrots and chili powder over medium-high heat for about 10 min, breaking up beef with a spoon; drain off any fat. Stir in milk and bring to boil; reduce heat and boil gently, stirring occasionally, until about half of the liquid is absorbed.

Stir in tomato paste, then tomato sauce and red pepper; simmer for about 5 min or until thick. Stir in salt to taste. Spoon over toasted hamburger buns.

Tips

Cooking Tip: For quick shredding and chopping of vegetables, use your food processor. Picky eaters won't detect small pieces of vegetables as easily.

For the Adventurous: Add 1 shredded zucchini with carrots; stir in 1/4 cup (60 mL) sliced olives and 2 tsp (10 mL) chopped fresh jalapeño with the pepper.

Healthy Eating Tip: Nutrition Month ' Stats Canada reports that many Canadians don't get enough vegetables and fruit nor Milk products on a daily basis. This four food group meal can be served with a glass of cold milk, a mixed green salad and fruit with vanilla yogurt topping to make sure your family isn't falling into this dietary trap.

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Nutritional Info

Per serving

Energy: 490 Calories
Protein: 34 g
Carbohydrate: 52 g
Fat: 18 g
Fibre: 9 g
Sodium: 921 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 23 % / 251 mg
Vitamin A: 110 % / 1102 mcg
Vitamin B12: 86 % / 1.7 mcg
Zinc: 81 % / 7.3 mg
Niacin: 69 % / 16 mg

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
Getenough.ca

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