Reduced Fat Sloppy Joes
A hearty, flavorful dish combining tender chicken, earthy mushrooms, and rich Marsala wine in a savory sauce perfect for comforting meals and special occasions.
Ingredients
- 2 lb. lean ground beef ⓘ
- 1 large onion, chopped ⓘ
- 2 tsp. fresh chopped garlic ⓘ
- 1 diced green bell pepper
- 2 tsp. chili powder ⓘ
- 1 1/2 tsp. cumin ⓘ
- 1 tsp. salt ⓘ
- 1/4 tsp. black pepper ⓘ
- 1 (28 oz.) can crushed Italian plum tomatoes ⓘ
- 1 c. water ⓘ
- 1 (16 oz.) can red kidney or other beans ⓘ
- 1 c. tomato ketchup
- 1 lb. chicken cutlets
- flour ⓘ
- butter or margarine ⓘ
- fresh or straw mushrooms ⓘ
- 2 or more Tbsp. beef bouillon ⓘ
- 1/2 c. Marsala wine ⓘ
Instructions
- Cut the chicken into small serving pieces and coat with flour seasoned with pepper.
- Heat butter in a pan until melted.
- Add the chicken and cook until browned on both sides.
- Add mushrooms and sauté briefly.
- Add beef bouillon and Marsala wine to the pan.
- Mix everything together and bring to a simmer.
- Reduce heat and simmer for 15 to 30 minutes, turning occasionally.
- Season to taste with salt and pepper.
- Add flour and additional bouillon if needed to thicken the sauce.
- Adjust the amount of bouillon for desired consistency.
- Add garlic, parsley, or other spices if desired.
Tips & Substitutions
For a healthier option, consider using ground turkey instead of lean ground beef. You can also swap out kidney beans for black beans or chickpeas for a different flavor profile. If you want extra veggies, add diced carrots or zucchini to the mix. If you're short on time, pre-chopped vegetables can save you prep time.
Serving Suggestions
Serve the Sloppy Joes on whole-grain buns for a nutritious twist. Pair with a side of sweet potato fries or a fresh salad for a complete meal. This dish is also delicious served alongside coleslaw or chips. For a comforting option, consider serving it with a side of creamy mashed potatoes.
Storage & Reheating
Leftover Sloppy Joes can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, microwave in 30-second intervals, stirring in between, until heated through. You can also reheat on the stovetop over low heat, adding a splash of water or broth to prevent drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Reduced Fat Sloppy Joes contains roughly 1392 calories, with 62g protein, 206g carbohydrates, and 54g fat. It is an excellent source of iron (222% of the Daily Value), calcium (154% of the Daily Value), and protein (123% of the Daily Value). Note that it is relatively high in sodium, at 2522mg per serving (110% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make Sloppy Joes vegetarian?
Absolutely! You can substitute the ground beef with lentils, textured vegetable protein, or a plant-based meat alternative. Additionally, increase the amount of beans and add extra vegetables to enhance the texture and flavor.
How can I adjust the spice level?
To adjust the spice level, you can increase or decrease the chili powder according to your taste. For a milder flavor, omit the chili powder entirely or add a pinch of smoked paprika instead. Conversely, for more heat, try adding diced jalapeños or a dash of hot sauce.
Can I freeze Sloppy Joes?
Yes, Sloppy Joes freeze well! Allow the mixture to cool completely before transferring it to a freezer-safe container. It can be stored in the freezer for up to 3 months. To reheat, thaw overnight in the refrigerator and then heat on the stovetop or microwave until warmed through.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).