Almost Meatless Sloppy Joes

Yield: 4 servings (serving size: 1 sandwich)


2 tablespoons olive oil

1/2 cup finely chopped white onion

1 tablespoon minced garlic

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

6 ounces ground sirloin

1/2 cup grated carrot

2 teaspoons chili powder

1 teaspoon brown sugar

1/2 teaspoon dried oregano

1/4 teaspoon ground red pepper

2 cups canned crushed tomatoes

1 (15.5-ounce) can low-sodium red beans, rinsed, drained, and divided

4 (2-ounce) whole-wheat sandwich rolls, split and toasted

4 (1/4-inch-thick) red onion slices, separated into rings



1. Heat olive oil in a large skillet over medium-high heat. Add onion, garlic, salt, black pepper, and beef to pan; cook 5 minutes or until meat is browned and vegetables are tender, stirring occasionally to crumble beef.



2. Add carrot, chili powder, sugar, oregano, and red pepper; cook 2 minutes, stirring occasionally. Stir in tomatoes; bring to a boil. Reduce heat to medium; cook 10 minutes or until thickened and carrot is tender, stirring occasionally.



3. Partially mash 1 cup beans with a fork or potato masher. Add mashed beans and remaining whole beans to pan; cook 1 minute or until thoroughly heated. Spoon 1 cup bean mixture onto bottom half of each roll; top each serving with 1 red onion slice and top half of roll.




CALORIES 405 ; FAT 14.4g (sat 3.2g,mono 7.5g,poly 2.3g); CHOLESTEROL 28mg; CALCIUM 148mg; CARBOHYDRATE 53.3g; SODIUM 781mg; PROTEIN 19.4g; FIBER 10.4g; IRON 5.1mg



Cooking Light, MAY 2010