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Zesty Slow Cooker Sloppy Joes

           
 
Kid friendly, delicious and nutritious - this recipe provides a full serving of vegetables in every serving. Black beans and ground turkey provide fiber and lean protein. Customize the heat level with the amount of chipotle pepper you choose to add!
 
 
-- Serves
SKILL LEVEL 12 servings
 
 
Mazola®
 
 
Ingredients
 
3 tablespoons Mazola® Corn, Canola OR Vegetable Oil
3 cloves garlic, minced
1 medium onion, chopped
1 medium green bell pepper, chopped
1 cup shredded OR chopped carrots
1 cup mushrooms, sliced
1 cup frozen corn
2 cans (15 ounces each) no salt added tomato sauce
2 tablespoons no added salt tomato paste
1 teaspoon ground cumin seed
1 teaspoon ground mustard
1 tablespoon red wine vinegar
1 tablespoon molasses
1 tablespoon Worcestershire sauce
To taste, black medium grind pepper
1/2 to 1 chipotle pepper in adobo sauce (use 1/2 for mild or 1 for spicy), optional
1 pound 98% lean ground turkey breast
1 can (15 ounces) black beans, rinsed and drained
12 whole wheat hamburger buns
 
 
 
 
Instructions
 

Heat oil in a large skillet over medium heat.  Add garlic, onion, bell pepper, carrots, mushrooms and corn.  Sauté for 5 minutes until vegetables are slightly tender and onions are translucent.  Remove from heat and set aside.

Stir together tomato sauce, tomato paste, cumin, mustard, vinegar, molasses, Worcestershire sauce, black pepper and chipotle if desired, in a large bowl. 

Add ground turkey to slow cooker, breaking up into smaller pieces with a large spoon or spatula.  Add sautéed vegetables, tomato mixture and black beans; stir to combine. 

Cover and cook 4 hours on HIGH or 8 hours on LOW.

To serve, scoop a 1/2 cup portion on to a sliced bun. 

 

Recipe provide courtesy of Rebecca Scritchfield, MA, RD, ACSM Health Fitness Specialist

 
Total Time
 
Slow Cooker Time 4 hours (on High) or 8 hours (on LOW)
 
Nutrition Facts
Valeur nutritive

Per Serving / Par portion
1/2 cup (not the bun)
 
Calories  162
Fat / Lipides  5 g
Saturated / saturés  0 g
 
Carbohydrate / Glucides  17 g
Fibre / Fibres  4 g
Sugars / Sucres  8 g
 
Cholesterol / Cholestérol  22 mg
 
Protein / Protéins  13 mg
 
Sodium  67 mg
 
Potassium   mg
 
Calcium   mg
 
Iron / Fer   mg
 
 

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