I fully expect my WordPress spam filter to be working overtime on all the xxx spam this title generates. It’s the answer to the question, “How do low carbers eat a sandwich?” Answer: they eat it naked. In this case, the savory filling from sloppy joes is eaten out of a bowl rather than on a bun. I like to cut up sweet red, yellow or orange bell peppers to make pepper “scoops” to dip into the filling. If that’s not your thing, go ahead and buy some buns. The recipe makes about 8-12 sandwiches depending on the size of the bread. This is an easy weeknight dinner since it cooks up in about 30 minutes. It’s also great with a side of cucumber salad or some refrigerator pickles.
My recipe started out with an Andrea Weigl’s Frugal Feast blog from July of 2009. Check out Ms Weigl’s other frugal feasts on her blog “Mouthful.” Though many of my friends probably have the impression that I cook elaborate high dollar meals, most of the time I’m looking for new ideas for those food store bargains (like chicken drumsticks or ground meat), especially for weeknight meals. In this debut FF column she adapts a sloppy joe recipe from Ellie Krieger’s “The Food You Crave: Luscious Recipes for a Healthy Life.” My version may not be quite what Ms. Krieger had in mind by “healthy” but for a low carber, cutting out the bread and beans, and reducing other high carb ingredients are an essential part of leveling out blood sugar. Here is my lower carb version:
2 lbs lean ground beef or ground turkey
1 cup diced onion (about ½ a medium onion)
1 Tablespoon minced fresh garlic (about 2-4 cloves)
2 jalapeno peppers, NOT seeded, minced
1 large bell pepper, seeded and diced about 1.5 cups
1- 15oz can Hunt’s tomato sauce ( Hunt’s has no added sugar)
2-3 Tablespoons tomato paste (start with two, if your tomato sauce is more watery, add the third)
1 Tablespoon red wine vinegar
1 T sweetener: If you use a brand of tomato sauce other than Hunt’s, cut back on the sweetener. I use either 1 teaspoon molasses and 1 packet or 2 teaspoons of sucralose (Splenda). Or 1 t Diabetisweet brown and 2 t sucralose.
1 Tablespoon Worcestershire sauce – (be warned this is not really a low carb ingredient, so don’t add extra.)
1.5 teaspoons dry mustard
¾ teaspoon salt
½ t black pepper
1 Tablespoon or more of your favorite hot sauce. My Dad has given me a lifetime supply of Texas Champagne, so that’s what I use.
Brown the meat with the chopped onions over medium-high heat making sure to break it up as it cooks. A metal potato masher is great for this task. If you are using beef, you may discard the drippings as there will be some visible fat. Or if you are in the low carb mode where this is not an issue, leave it in. Add garlic, jalapeno, green peppers and cook for about 5 minutes. Stir in rest of ingredients until well mixed. Simmer on low for 15 minutes. Serve in bowls or on buns, depending on your preference.