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Chipotle
Sloppy Joes with Crunchy Coleslaw
As
seen in The
Healthy Beef Cookbook, published by John Wiley & Sons,
Inc.
Servings:
Makes 4 servings
Total
preparation and cooking time: 30 minutes
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Ingredients:
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 hamburger buns, split
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
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Cooking Instructions:
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, as desired. 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 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. Place beef mixture on bottom half of each bun; top with coleslaw. Close sandwiches.
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.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
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.
©2006
Cattlemen's Beef Board and NCBA. All rights reserved. May be reproduced
for educational purposes.
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