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| | | |  | | | Cook’s Tip: Thinly sliced green cabbage may be substituted for the packaged coleslaw mix.
Cook’s Tip: This recipe works well with all varieties of lean ground beef, including 90% lean.
Recipe and photo as seen in The Healthy Beef Cookbook, published by John Wiley & Sons
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| | | | This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc. | |  |
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Chipotle Sloppy Joes with Crunchy Coleslaw
30 minutes
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Ingredients: |
| 1 |
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pound ground beef (95% lean) |
| 1/4 |
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cup chopped onion |
| 3/4 |
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cup ketchup |
| 1/2 |
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cup frozen corn |
| 1/2 |
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cup canned black beans, rinsed, drained |
| 1/2 |
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cup tomato sauce |
| 1 to 2 |
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teaspoons minced chipotle peppers in adobo sauce |
| 1/2 |
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teaspoon ground cumin |
| 1/4 |
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cup chopped fresh cilantro |
| 1/4 |
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teaspoon salt |
| 1/4 |
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teaspoon black pepper |
| 4 |
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whole wheat hamburger buns, split |
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Crunchy Coleslaw: |
| 1/4 |
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cup plain nonfat yogurt |
| 1 |
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tablespoon light mayonnaise |
| 2 |
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teaspoons cider vinegar |
| 1/4 |
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teaspoon hot pepper sauce |
| 1/8 |
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teaspoon salt |
| 1-1/2 |
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cups packaged coleslaw mix |
| 1/2 |
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red bell pepper, cut into 1/8-inch thick strips |
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Black pepper |
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Instructions: |
| 1. |
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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, as desired. Refrigerate, covered, until ready to serve. |
| 2. |
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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 3/4-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. |
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Place beef mixture on bottom half of each bun; top with coleslaw. Close sandwiches. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving: 406 calories; 10 g fat (4 g saturated fat; 3 g monounsaturated fat); 77 mg cholesterol; 1344 mg sodium; 50 g carbohydrate; 6.9 g fiber; 33 g protein; 9.4 mg niacin; 0.7 mg vitamin B6; 2.2 mcg vitamin B12; 5.3 mg iron; 39.8 mcg selenium; 7.3 mg zinc. |
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