sodium/salt

Sloppy-Joe
Photo provided by Alice Henneman

No-Added-Salt Sloppy Joes

Yield: 6 servings
Ingredients:
  • 1 Tablespoon dried minced onion
  • ¼ teaspoon garlic powder
  • ½ teaspoon dry mustard
  • ¼ teaspoon chili powder
  • ¼ teaspoon black pepper
  • 1 pound of lean ground beef
  • ½ cup water
  • 1 cup of no-salt added ketchup
  • 6 whole-grain hamburger buns

Directions:

  1. Wash hands with soap and water.
  2. Mix all spices until well blended.
  3. Brown 1 pound of lean ground beef over medium heat 8 to 10 minutes in a large nonstick skillet, breaking beef up into small crumbles. Cook until beef is not pink and reaches 165 degrees when measured with a food thermometer. Pour off drippings.
  4. Add seasoning mix, water and no-salt-added ketchup.
  5. Simmer for 10 minutes, reducing heat as needed to maintain a gentle simmer. Stir occasionally. Add more water if the mixture becomes too thick.
  6. Serve on whole grain buns hamburger buns.
  7. Store leftovers in a sealed container in the refrigerator for up to four days.
Notes:
  • Try serving the sloppy joe meat over pasta or baked potatoes for a twist to the classic recipe.
  • 1 (8-oz.) can tomato sauce plus 1 to 2 teaspoons of vinegar and 1 teaspoon of sugar can be substituted for the ketchup.
  • Use any leftovers within 3 to 4 days. Reheat until steamy hot — 165 °F. Or, freeze extras in freezer-quality bags in amounts you'll plan to eat at one meal. Cool in a shallow pan (meat should be no deeper than 2 inches) before transferring to freezer bags.
  • After you've tried this recipe and adjusted seasonings to personal taste, double or triple the seasoning recipe next time. It's simplest to set out small bowls and measure enough for one recipe into each bowl. Then, transfer the mixture in each bowl to a 6-inch square of heavy-duty aluminum foil. Fold tightly and store the packets together in a plastic freezer bag in a cool, dark, dry place.
  • As a general rule, keep ground spices for about a year from time of purchase for best quality. Plan to use this mix while your seasonings are still within this freshness range for best taste.

Nutrition Information:

  • Calories: 340
  • Total Fat: 8g
  • Saturated Fat: 3g
  • Cholesterol: 65mg
  • Sodium: 300mg
  • Total Carbohydrates: 37g
  • Protein: 29g
  • Calcium: 10%
  • Potassium: 15%
Nutrition Software Used: Esha Food Processor

Source:

Recipe developed by Alice Henneman.

taco seasoning mix
Photo provided by Cami Wells

Homemade Taco Seasoning

Download Handout Spanish Handout
Yield: Two tablespoons of mix equals one package of purchased taco seasoning mix.
Ingredients:
  • 2 Tablespoons chili powder
  • 2 Tablespoons paprika
  • 5 teaspoons cumin
  • 4 teaspoons onion powder
  • 1 Tablespoon garlic powder
  • ¼ teaspoon cayenne pepper

Directions:

  1. Wash hands with soap and water.
  2. In a small storage container with a tight-fitting lid, combine all ingredients. Mix well.
  3. Seal tightly. Store in a cool, dry place for up to 6 months. Two tablespoons of mix equals one package of purchased taco seasoning mix.

Nutrition Information:

  • Serving Size (1 teaspoon of mix):
  • Calories: 25
  • Total Fat: 0.5g
  • Sodium: 25mg
  • Total Carbohydrates: 4g
  • Fiber: 2g
  • Protein: 1g
  • Calcium: 2%
  • Potassium: 2%
Nutrition Software Used: ESHA Food Processor
Barbecue sauce in a jar
Photo by Marusa Jonas

3-Ingredient Barbecue Sauce

Yield: 8 servings
Ingredients:
  • ¾ cup no salt added ketchup
  • 2 Tablespoons mustard
  • 2 Tablespoons brown sugar

Directions:

  1. Wash hands with soap and water.
  2. Mix all ingredients together.
  3. Store leftovers tightly covered in the refrigerator.

Nutrition Information:

  • Serving Size (2 tablespoons):
  • Calories: 40
  • Sodium: 45mg
  • Total Carbohydrates: 11g
  • Potassium: 2%
Nutrition Software Used: ESHA Food Processor