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Food and Nutrition

Cooking with Barbara Brown

 

 


 

 

Spicy Sloppy Joes with Crunchy Coleslaw

Crunchy Coleslaw

  • 1/4 cup plain nonfat yogurt

  • 1 tablespoon light mayonnaise

  • 2 teaspoons cider vinegar

  • 1/4 teaspoon hot pepper sauce

  • 1/8 teaspoon salt

  • 1-1/2 cups packaged coleslaw mix

  • 1/2 red bell pepper, cut into 1/8-inch thick strips

  • Black pepper

Sloppy Joes

  • 1 pound ground beef (95% lean)

  • 1/4 cup chopped onion

  • 3/4 cup ketchup

  • 1/2 cup frozen corn

  • 1/2 cup canned black beans, rinsed, drained

  • 1/2 cup tomato sauce

  • 1 to 2 teaspoons minced chipotle peppers in adobo sauce

  • 1/2 teaspoon ground cumin

  • 1/4 cup chopped fresh cilantro

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

  • 4 whole wheat hamburgers buns, split

  1. To prepare Crunchy Coleslaw combine yogurt, mayonnaise, vinegar, pepper sauce and salt in small bowl.  Add coleslaw mix and bell pepper; toss to coat.  Season with black pepper to taste.  Refrigerate, covered, until ready to serve.

  2. Brown ground beef with onion in large nonstick skillet over medium heat 8 to 10 minutes or until beef is no longer pink, breaking beef up into ¾-inch crumbles.  Pour off drippings.  Stir in ketchup, corn, beans, tomato sauce, chipotle peppers and cumin; bring to a boil.  Reduce heat; simmer 5 minutes, stirring often.  Stir in cilantro, salt and black pepper.

  3. Place beef mixture on bottom half of each bun; top with coleslaw.  Close sandwiches. 

Yields 4 servings.   

Nutrition Facts
Servings per recipe: 4 .................
Amount Per Serving
Calories 464..........................          Calories from fat 90
............................................................                    % Daily Value
Total Fat 10g   ............................     81                         16%
.........Saturated Fat 6g                                                    30%
Cholesterol 77mg ...3                                                     26%
Sodium 1376mg........                                                     57%
Carbohydrate58g............                                               19%
............Dietary Fiber 8g........                                    13   32%
Protein 37g   .......Vi                                                       75%
Vitamin A: 35%.....             Vitamin C: 80%            Folacin: 10%
Calcium: 7%.........             Iron: 22%                Potassium: 26%     

Source: Modified from original source: Cattlemen's Beef Board and National Cattlemen's Beef Association at http://www.beefitswhatfordinner.com accessed April 4, 2006.

Provided by:

Barbara Brown
Food Specialist
OSU Cooperative Extension Service
Stillwater, Oklahoma 74078-6141
bbrown@okstate.edu