vitamin e without soy

HEALTHY SLOPPY JOE RECIPE

This healthier take on sloppy joes features lean ground beef, plenty of veggies, and no refined sugar. It’s protein-packed, irresistibly saucy, and ready in under 30 minutes—perfect for busy weeknight dinners or meal prep!

INGREDIENTS

  • 1 tablespoon olive oil or avocado oil
  • ¾ cup carrots, finely diced
  • 1 yellow onion, chopped
  • 1 large green bell pepper, seeded and chopped
  • 1 pound lean ground beef (or substitute with ground turkey or chicken)
  • 2 tablespoons tomato paste
  • ¾ cup crushed tomatoes
  • ½ tablespoon Worcestershire sauce
  • 1 tablespoon honey
  • 1 teaspoon yellow or Dijon mustard
  • ½ teaspoon garlic powder
  • Salt & pepper, to taste
  • 4 buns of choice

INSTRUCTIONS

  • Heat the olive oil in a large skillet over medium heat.
  • Add the carrots and sauté for 3-4 minutes until slightly softened.
  • Stir in the onion, bell pepper, and a pinch of salt. Cook for another 5-8 minutes, stirring occasionally, until the vegetables are soft and the onions are lightly browned.
  • Move the veggies to one side of the skillet and add the ground beef. Cook until about 75% done, stirring often and seasoning with salt.
  • Mix the beef with the sautéed vegetables, then stir in the tomato paste, crushed tomatoes, Worcestershire sauce, honey, mustard, and garlic powder.
  • Continue cooking for 3-5 minutes, stirring occasionally, until the beef is fully cooked and the sauce is bubbling. Adjust seasoning with salt and pepper as needed. For a saucier consistency, add ¼ cup of water and let it simmer slightly.
  • Serve over buns, rice, quinoa, or cornbread, and enjoy!

NOTES & VARIATIONS

  • Tomato Swap: Use diced tomatoes or tomato sauce instead of crushed tomatoes, adjusting the cooking time for a smoother texture.
  • Worcestershire Sauce Alternative: Substitute with soy sauce or tamari for a similar depth of flavor.
  • Make It Vegan: Replace the ground meat with lentils, mushrooms, or crumbled tofu. Use tamari instead of Worcestershire sauce for a fully plant-based version.
  • Garlic Powder Substitute: Use fresh minced garlic or garlic paste for added flavor.
  • Boost the Veggies: Enhance nutrition and texture by adding zucchini, spinach, or mushrooms.
  • Bell Pepper Options: Swap the green bell pepper for red, yellow, or orange for a sweeter flavor. Poblano peppers can add mild heat.
  • Lighter Protein: Try ground turkey or chicken for an even leaner meal.
  • Whole-Grain Option: Serve with whole-grain buns or brown rice for extra fiber and long-lasting energy.

STORAGE & REHEATING

  • Refrigeration: Store the cooled sloppy joe mixture in an airtight container (without buns) for up to 3-4 days.
  • Freezing: Let the mixture cool completely, then store in a freezer-safe container or bag for up to 3 months. Thaw in the refrigerator overnight before reheating.
  • Reheating: Warm on the stovetop over medium heat, stirring occasionally, or heat in the microwave until hot.

NUTRITION (PER SERVING, WITHOUT BUN)

  • Calories: 256 kcal
  • Carbohydrates: 17g
  • Protein: 27g
  • Fat: 9g
  • Saturated Fat: 2g
  • Cholesterol: 70mg
  • Sodium: 259mg
  • Potassium: 821mg
  • Fiber: 3g
  • Sugar: 8g
  • Vitamin A: 4384 IU
  • Vitamin C: 43mg
  • Calcium: 51mg
  • Iron: 4mg

Enjoy this better-for-you version of sloppy joes—delicious, hearty, and easy to make!

PAN-FRIED TOFU

This pan-fried tofu recipe is a game-changer! It’s quick, simple, and irresistibly crispy. Each golden-brown piece is perfectly fried and soaked in a savory soy marinade. Enjoy a protein-packed meal ready in 15 minutes or less!

EQUIPMENT

  • Tofu press
  • Large non-stick skillet
  • Mixing bowls

INGREDIENTS

Tofu

  • 14 ounces extra-firm tofu
  • 3 tablespoons cornstarch
  • 2 tablespoons sesame oil

Sauce

  • ¼ cup soy sauce
  • 1 ½ tablespoons rice vinegar
  • 1 ½ tablespoons maple syrup or agave
  • 2 tablespoons Sriracha
  • 1 teaspoon garlic powder

For Serving (Optional)

  • Toasted sesame seeds
  • Sliced green onions
  • Rice or noodles

INSTRUCTIONS

Press the Tofu: Drain the tofu and wrap it in a paper towel or clean tea towel. Use a tofu press or place a cutting board with a heavy object, such as a cast-iron skillet, on top to press out the excess moisture. Let it press for 20-30 minutes.

Make the Sauce: While the tofu is pressing, whisk together the soy sauce, rice vinegar, maple syrup (or agave), Sriracha, and garlic powder in a small bowl. Set aside.

Prepare and Cook the Tofu

  • Cut the pressed tofu into bite-sized triangles or 1-inch cubes.
  • Place the tofu in a large mixing bowl and sprinkle with cornstarch. Gently toss until evenly coated.
  • Heat sesame oil in a large skillet over medium heat until it shimmers. Add the tofu and cook for 3-4 minutes per side, flipping to ensure all sides are golden brown.

Add the Sauce: Once the tofu is browned, pour the prepared sauce into the skillet. Toss to coat the tofu evenly and cook for another 1-2 minutes, allowing the sauce to thicken.

Serve: Serve immediately while warm. Garnish with toasted sesame seeds or sliced green onions. For a heartier meal, pair with rice or noodles. Enjoy!

NOTES

  • Heat the Oil: Ensure the sesame oil is hot enough to shimmer but not smoke before adding the tofu for perfect frying.
  • Don’t Overcrowd: Arrange tofu in a single layer in the pan to avoid steaming and ensure crispiness.
  • Flipping Tip: Use a thin spatula to flip tofu without breaking the crispy crust.
  • Keep it Crisp: If cooking in batches, place cooked tofu on a wire rack to maintain crispiness.
  • Be Gentle: Toss tofu carefully with cornstarch to keep its shape and create a uniform crispy coating.
  • Skillet Choice: A non-stick skillet is best for frustration-free cooking, ensuring tofu doesn’t stick.

NUTRITION

  • Serving Size: 1 serving
  • Calories: 345 kcal
  • Carbohydrates: 28 g
  • Protein: 18.1 g
  • Fat: 17.9 g
    • Saturated Fat: 2.6 g
    • Polyunsaturated Fat: 8 g
    • Monounsaturated Fat: 6.3 g
  • Cholesterol: 0 mg
  • Sodium: 2092.1 mg
  • Potassium: 438.1 mg
  • Fiber: 0.7 g
  • Sugar: 11.7 g
  • Vitamin A: 21.1 IU
  • Vitamin C: 9.7 mg
  • Calcium: 86.9 mg
  • Iron: 3.3 mg

Nutritional values are estimates and should not be used as a substitute for professional health advice.

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