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Turkey Sloppy Joes w/ Corn & Peppers
Nb persons: 6
Yield: 3/4 c Sloppy Joe mixture, 1/2bun, 4 t cheese
Preparation time: 35
Total time: 60 minutes
Source: Clean Eating Sep.-Oct. 2009
1 cup | frozen corn, thawed,1 ear's worth |
8 oz. | ground turkey breast |
1 | red bell pepper, cut into 1/2-inch dice |
1 | yellow bell pepper, cut into 1/2-inch dice |
1 large | red onion, cut into 1/2-inch dice |
1 tsp | garlic powder |
1/4 tsp | sea salt |
2 medium | tomatoes, (about 14 02), cut into 1/4-inch dice (about 13/4 cups) |
1 cup | chicken broth |
1 tbsp | tomato paste |
2 tsp | soy sauce |
3 | hamburger buns |
1 tbsp | arrowroot, dissolved in 2 tbsp cold water |
1/2 cup | Monterey Jack cheese, shredded |
In a large nonstick skillet over medium-high heat, cook turkey, breaking it up with a spatula or spoon, until it begins to brown, 3 to 4 minutes. Add red and yellow peppers and cook, stirring occasionally, for 2 minutes. Add onion and cook, stirring occasionally, for 4 minutes. Add garlic powder and salt and cook, stirring occasionally, for 1 minute. Stir in tomatoes, corn, broth, tomato paste and soy sauce, increase heat to high and bring to a boil. Reduce to a simmer, cover and cook for 20 minutes.
Meanwhile, preheat broiler. Position a broiler pan 3 to 4 inches from heating element. Split buns and place open-faced on broiler pan. Toast buns until lightly browned, 2 to 3 minutes.
Add arrowroot mixture to Sloppy Joe mixture, stirring until sauce thickens, 30 to 60 seconds.
To serve, place a bun half on each plate, open-faced. Top buns with Sloppy Joe mixture, dividing evenly. Sprinkle with cheese, dividing evenly, and serve.
Place single-serving portions of the cooked Sloppy Joe mixture in resealable plastic bags. Arrange the bags on a baking sheet and freeze for up to 3 or 4 months. Once frozen flat, rearrange the bags in your freezer, stacked on top of each other or stand them on end, like books on a shelf. To reheat, defrost in refrigerator overnight, then heat in a saucepan over medium-low heat, stirring occasionally, until warmed through. Add a bit of water if mixture is too thick.
Nutrients per Sloppy Joe (3/4 cup Sloppy Joe mixture, 1/2bun, 4 tsp cheese): Calories: 190, Total Fat: 4 g, Sat. Fat: 7.5 g, Carbs: 25 g, Fiber: 4 g, Sugars: 6 g, Protein: 76 g, Sodium: 290 mg, Cholesterol: 25mg
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