Sloppy Joes

Courtesy of the Bedell Kitchen.

  • 2 Tbs vegetable oil (See notes)
  • 1 large sweet onion, diced
  • 1 red pepper, diced
  • 4 clove garlic, minced
  • 2 lbs ground bison (or lean turkey)
  • 1 tsp seasoned salt (divided use)
  • 1 tsp dried oregano
  • 1/2 tsp garlic salt
  • 1 tsp chili powder
  • 3 – 8 oz. cans tomato sauce
  • 3 Tbs brown sugar
  • 3 Tbs Worcestershire sauce
  • 2 Tbs red wine vinegar
  • 1 1/2 Tbs yellow mustard
  • 1/2 – 1 tsp fennel seed
  • 3-5 chipotle in adobo (These are hot so use them judiciously!)
  • 1/2 – 1 cup water
  • Salt & Pepper
  • Whole wheat buns, toasted (See notes)

I’m all about limiting the amount of dishes I dirty in the kitchen, so I like to use the same saute pan to cook each stage of this dish.  But, that means you better pick a big one!

In a large saute pan, heat oil over medium-low heat.  Add the onion and 1/2 tsp of seasoned salt, and cook until soft ~5 minutes.  Add red pepper and cook for 5 minutes more.  Stir in the garlic and 1 tsp dried oregano, and continue to cook for 2 minutes more.  Transfer vegetables to a bowl with a slotted spoon and reserve for later.

Add meat, remaining 1/2 tsp of seasoned salt, garlic salt, and chili powder to the pan.  Increase the heat to medium and cook meat, breaking it up into small bites, just until it looses its color ~5 minutes.  Pour excess fat from the pan and discard.  (Even healthier alternative: Remove the meat from the pan, let it drain on paper towels, and wipe down the pan before next step.)

Combine meat and vegetables in pan, along with tomato sauce, brown sugar, Worcerstershire sauce, vinegar, mustard, fennel seed, and chipotle.  Bring mixture to low boil, reduce the heat to a simmer, cover, and cook for 20 minutes, stirring occasionally.  If the mixture appears too dry, add water 1/4-cup at a time until it reaches a consistency that you like.

Season with salt and pepper to taste.  Serve on toasted buns and enjoy!

Note about cooking oil :: I like to use safflower oil or grape seed oil here. While I love olive oil, I don’t recommend here because you don’t want it to compete with the other flavors in this dish.

Note about buns :: If you aren’t a fan of hamburger buns (gasp!) or are trying to reduce carbs, whole wheat sandwich thins and even wheat wraps also are great options for this dish.

Yield: at least 8 servings

Wondering what inspired this dish?  Click here to read the full story.

Nutritional Info (per serving excl. bun)
Calories — 186
Total fat — 2.5 g
Saturated fat — 0.8 g
Cholesterol — 70 mg
Sodium — 661 mg
Carbohydrate — 15.9 g
Protein — 26.1 g


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