The Ultimate Low Sodium Sloppy Joe
School is back in session and I am getting more an more requests from parents for easy to prepare kid-friendly low sodium meals for this time of the year when we are running from home to school to activities and back again. Something hot and tasty that will fuel our kids on the go. I defaulted back to a recipe that was a staple on our table growing up. The Sloppy Joe. Although throw away that salt bomb of packaged seasoning. I have a recipe for the ultimate low sodium Sloppy Joe.
Quick, Healthy, & Filling
Mom knew about great taste and how to save a buck with a meal, but the Sloppy Joe Mix Packages and canned sauces need to be retired. The McCormick’s Sloppy Joe Mix adds 280 mg per serving, but get this, there are 3 servings per packet, so 840 per pound of ground beef (and that is before we add ketchup). The canned Manwich Sloppy Joe Sauce is 310 mg per 1/4 serving. There are 2 cups in a 15 oz. can. It calls to add 1 15 oz. can to 1 pound of ground beef, so you get 2480 mg of sodium (although you skip the ketchup). Yikes!
The simplicity of Sloppy Joe’s is that it is similar to tacos for ease of execution. It involves browning, seasoning, and saucing of meat. You can then serve it on buns, pita, over rice or pasta, and have at it. Super quick and easy.
What Goes Into A Sloppy Joe?
It is simply ground beef or turkey (for lower sodium), low sodium ketchup, and 5 spices. It will taste fresher than you remember and will please the palate. As stated above, the next highest source of sodium in a Sloppy Joe is the ketchup. If you have the time, you can make my low sodium ketchup from scratch, or purchase one of the two low sodium store brands out there.
Heinz No Salt Ketchup (Uses Potassium Chloride as NuSalt to replace salt) or Hunt’s No Salt Added (which I can use as it has no Potassium Chloride) to make it easier, but I usually have a jar of my ketchup on hand.
Buns are another source of salt. I found some Sarah Lee Sesame seed “lite” buns, but my low sodium standby are the King’s Hawaiian Hamburger Buns.
Mom used to stretch the ground beef by adding veggies. She would thaw out some frozen carrots diced up, or chop up some celery, bell peppers, or mushrooms. I will still do that today. Garbanzo beans are a fun variation as well.
The Recipe For The Ultimate Low Sodium Sloppy Joe
A Family Dinner Classic remade into a heart healthy comfort food.
- 1 tsp Dried Minced Onion
- 1/4 tsp Garlic Powder
- 1/2 tsp Dried Mustard ground
- 1/4 tsp Chili Powder (salt free)
- 1/4 tsp black pepper
- 1 pound Ground Beef
- 1/2 cup Water
- 1 cup Hunt's No Salt Added Ketchup (or my ketchup recipe)
Brown 1 pound of lean ground beef over medium heat 8 to 10 minutes in a large nonstick skillet or until beef is not pink, breaking beef up into small crumbles. Pour off drippings.
Add spices, 1/2 cup of water and 1 cup of no-salt-added ketchup.
Simmer for 10 minutes, reducing heat as needed to maintain a gentle simmer. Stir occasionally. Add more water if the mixture becomes too thick. Serve hot.
** Nutritional Information is for Sloppy Joe mix. Add the sodium counts from the bun for your total.
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