University of Nebraska Cooperative Extension in Lancaster County
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Helping you prepare healthy foods in a hurry

Alice Henneman, MS, Registered Dietitian and Extension Educator
University of Nebraska Cooperative Extension in Lancaster County

 
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Quick Tip - November 2003

No-Salt Sloppy Joe
Seasoning Mix

What could be easier than some hot Sloppy Joe mixture served on buns, or over baked potatoes or pasta. Make your own seasoning mix to cut back on the salt found in commercial mixes. The "secret" ingredient for this recipe is no-salt-added ketchup.

Makes enough for use with 1 pound of ground beef

1 tablespoon dried minced onion
1/4 teaspoon powdered garlic
1/2 teaspoon dry mustard
1/4 teaspoon chili powder
1/4 teaspoon black pepper

  1. Mix all ingredients until well blended.

  2. After you've tried this and adjusted seasonings to personal taste, double or triple the recipe next time. It's simplest to set out small bowls and measure enough for one recipe into each bowl. Portion among 6-inch squares of heavy-duty aluminum foil. Fold tightly and store together in a plastic freezer bag in a cool, dark, dry place.

  3. 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.

To make 4 servings of Sloppy Joes:

  1. 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.

  2. Add seasoning mix, 1/2 cup of water and 1 cup of no-salt-added ketchup.

  3. Simmer for 10 minutes, reducing heat as needed to maintain a gentle simmer. Stir occasionally. Add more water if the mixture becomes too thick.

Cook's Tips:

  1. 1 (8-oz.) can tomato sauce plus 1 to 2 teaspoons of vinegar and 1 teaspoon of sugar can be substituted for the ketchup.

  2. Use leftovers within 2 days. Either reheat for Sloppy Joes or serve over pasta or baked potatoes. 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.

  3. A large skillet is recommended for browning the meat. If the skillet is overcrowded, the meat will steam cook rather than brown properly. If you only have a small skillet, fry your meat in batches.

Recipe developed by Alice Henneman

 

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Developed By:

Alice C. Henneman, MS, RD
Extension Educator
University of Nebraska
Cooperative Extension in Lancaster County

Fax: (402) 441-7148
Phone: (402) 441-7180
E-Mail: ahenneman1@unl.edu
Web site: lancaster.unl.edu/food

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Use of commercial and trade names does not imply approval or constitute endorsement by the University of Nebraska Cooperative Extension. Nor is criticism implied of products not mentioned.

For more information about preparing healthy meals, contact your local University of Nebraska Cooperative Extension Office; for the location of the office nearest you, click here. For a listing of Cooperative Extension Offices throughout the United States, click here.

Address: 444 Cherrycreek Road, Lincoln, NE 68528-1507, Phone: 402-441-7180

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