Mushroom Beef Sloppy Joes

Mushroom Beef Sloppy Joes
Preparation Time: 30 minutes
Chopped mushrooms, when sautéed, blend seamlessly with ground meats. Swapping or adding mushrooms
to a recipe can add an extra serving of vegetables to the plate.
Ingredients
8 oz white button mushrooms
1 tbsp chili powder
8 oz cremini mushrooms
1 tbsp brown sugar
¼ lb 90% lean ground beef
1 tsp cider vinegar
1½ tbsp canola oil
½ tsp ground black pepper
½ cup chopped onion
4 whole wheat buns
1 garlic clove, minced
1 8 oz can no-salt-added
tomato sauce
Chop mushrooms to approximate size and
texture of cooked ground beef. Heat a sauté pan
over medium-high heat. Add ground beef and
mushrooms, and cook. Sauté until ground beef is
done. Remove mushroom-beef mixture from pan.
Add onions and garlic to pan; cook until golden.
Return mushroom-beef mixture to pan, along with
remaining ingredients. Simmer about 10 minutes;
remove from heat. Serves 4.
Tips for storing and selecting mushrooms
· Choose well-shaped mushrooms with firm texture.
· Avoid spots and excessive moisture.
· Refrigerate mushrooms in original container or
paper bag up to 1 week.
Tips for mushroom "swapability"
· Thanks to their compatibility with meat, in terms
of taste and texture, finely chopped mushrooms
blend seamlessly into classic dishes without
sacrificing taste or satisfaction.
· Using a combination of mushrooms and meat in
recipes brings another serving of vegetables to the
plate, adds volume to meals, and extends portions.
· Create leaner versions of family favorites like
burgers, meatballs, pasta sauce, and tacos
by replacing a portion of the ground meat with
mushrooms to reduce calories, fat, and sodium.
· This technique works in any ratio – for a meatier
dish, 50 percent mushrooms and 50 percent meat
satisfies; or for lighter fare with rich flavor, try 80
percent mushrooms and 20 percent meat.
· It’s as easy as 1,2,3 to swap healthy mushrooms
for other ingredients:
1. Finely chop mushrooms so they’re the
consistency of ground meat.
2. Combine mushrooms and meat together.
3. Complete the recipe as intended.
For more mushroom and meat combination recipes,
visit mushroominfo.com/mushroom-swapability/.
Recipe Nutrition
Information per Serving
Meal Nutrition
Information per Serving
Calories 280
Total Fat 11g
Saturated Fat 2g
% of Calories from Fat 35%
% Calories from Sat Fat 6%
Protein 13g
Carbohydrates 37g
Cholesterol 20mg
Dietary Fiber 6g
Sodium 240mg
(Serve with an 8 oz glass of non-fat milk
and a slice of watermelon.)
Calories 400
Total Fat 11g
Saturated Fat 2g
% of Calories from Fat 25%
% Calories from Sat Fat 5%
Protein 22g
Carbohydrates 59g
Cholesterol 25mg
Dietary Fiber 6g
Sodium 340mg
An excellent source of protein, fiber,
niacin, riboflavin, vitamin B6, pantothenic acid, potassium, phosphorus,
zinc, and copper, and a good source of
vitamin C, vitamin E, thiamin, folate,
vitamin B12, iron, and magnesium.
MyPlate Food Group Amounts
Fruits 0
Protein ¾ oz
Vegetables 1¾ cups Dairy 0
Grains 1½ oz
An excellent source of protein, fiber, vitamin
A, vitamin C, vitamin D, thiamin, niacin,
riboflavin, vitamin B6, vitamin B12, pantothenic acid, potassium, calcium, phosphorus,
magnesium, zinc, iodine, and copper, and a
good source of vitamin E, folate, and iron.
MyPlate Food Group Amounts
Fruits 1 cup
Protein ¾ oz
Vegetables 1¾ cups Dairy 1 cup
Grains 1½ oz
Recipe cost: $9.23 for four, $2.31 per serving.
Meal cost: $11.44 for four, $2.86 per serving.
*Retail prices, Boulder, Colorado, and online, September 2012.
Healthy Resources
MyPlate Core Messages
FruitsAndVeggiesMoreMatters.org
MushroomInfo.com
FoodChamps.org
ChooseMyPlate.gov
Foods to Increase
Foods to Reduce
· Make half your plate fruits and vegetables.
· Make at least half your grains whole grains.
· Switch to fat-free or low-fat (1%) milk.
· Compare sodium in foods
like soup, bread, and frozen
meals—and choose the foods
with lower numbers.
· Drink water instead of sugary
drinks.
Balancing Calories
· Enjoy your food, but eat less.
· Avoid oversized portions.
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©2012 Produce for Better Health Foundation