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Sloppy Joes

Makes 4 servings

This healthy version of a childhood favorite is a hit with old and young alike.

1 1/2 cups water, divided
1 large onion, finely chopped
1 red bell pepper, seeded and finely chopped
1 cup dry texturized vegetable protein
1 15-ounce can tomato sauce
2 tablespoons apple juice concentrate
1 teaspoon chili powder
1 teaspoon garlic powder or granules
2 tablespoons cider vinegar
1 tablespoon reduced-sodium soy sauce
1 teaspoon stone-ground or Dijon mustard
4 whole-wheat burger buns

Heat 1/2 cup water in a large pot. Add onion and bell pepper and cook over high heat until soft, about 5 minutes. Add textured vegetable protein, remaining 1 cup water, tomato sauce, apple juice concentrate, chili powder, garlic, vinegar, soy sauce, and mustard. Cook over medium heat, stirring frequently, until thick, about 10 minutes.

Cut buns in half and warm in a toaster oven. Top each half with about 1/2 cup of sauce.

Per 1 bun plus 1 cup sauce

  • Calories: 263
  • Fat: 2.6 g
  • Saturated Fat: 0.5 g
  • Calories from Fat: 8.9%
  • Cholesterol: 0 mg
  • Protein: 18.5 g
  • Carbohydrates: 45.3 g
  • Sugar: 18 g
  • Fiber: 9.1 g
  • Sodium: 950 mg
  • Calcium: 124 mg
  • Iron: 5.4 mg
  • Vitamin C: 58.6 mg
  • Beta Carotene: 961 mcg
  • Vitamin E: 2.3 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.