Sloppy joe sweet potato meal-prep bowls with yogurt slaw
20 min · 45 g protein · 477 cals / serving
The sloppy joe without the bun: lean ground beef simmered with onion and green pepper in a tangy, sweet tomato, mustard and Worcestershire sauce, spooned over soft microwave sweet potato, with a crunchy Greek-yogurt coleslaw and dill pickles on the side. Four lunches in 20 minutes.
Ingredients
Sweet potato
- 2 medium sweet potatoes, peeled, 2 cm (¾-inch) cubes
- 2 tbsp water
- 1/3 tsp salt
Sloppy joe
- 1 1/2 lb ground beef (95% lean)
- 1 medium onion, diced
- 1 bell pepper, green, diced
- 2 cloves garlic, minced
- 1 can (8 oz) tomato sauce
- 2 tbsp ketchup
- 2 tbsp tomato paste
- 1 tbsp yellow mustard
- 1 tbsp Worcestershire sauce
- 2 tsp brown sugar
- 1 tsp chili powder
- 1/2 tsp salt
- 1/2 tsp black pepper
Yogurt slaw
- 4 cups cabbage, bagged coleslaw mix
- 1/2 cup nonfat Greek yogurt
- 1 tbsp apple cider vinegar
- 1 tsp honey
- a pinch salt
To serve
- 2 spears reduced sodium dill pickles, sliced
Steps
- Put the sweet potato cubes, water and salt in a large microwave-safe bowl, cover with a plate and microwave on high 8–10 minutes, stirring once halfway, until a knife slides in easily. Leave covered.
- Meanwhile, brown the beef in a large skillet over medium-high heat, breaking it up, 5 minutes. Add the onion, pepper and garlic and cook 4 minutes more, until the vegetables soften and no pink remains (160°F).
- Stir in the tomato sauce, ketchup, tomato paste, mustard, Worcestershire, brown sugar, chili powder, salt and pepper. Simmer 4–5 minutes, stirring now and then, until thick enough to sit on a spoon.
- While it simmers, stir the yogurt, vinegar, honey and salt together and toss with the coleslaw mix.
- Divide the sweet potato and sloppy joe between four containers. Pack the slaw and the pickles separately and add them cold after reheating.
Good to know
Can I make it lower carb?
Use half the sweet potato and double the slaw; the sauce is what the dish is about. With 300 g of sweet potato the carbs nearly halve at about the same score.
Does it freeze?
The sloppy joe mixture freezes very well for up to three months; the sweet potato goes a little watery and the slaw does not freeze, so make those fresh.
Alternative
Per
- Calories
- 91
- Protein
- (40%)
- 9 g
- Fat
- (21%)
- 2 g
- Carbohydrates
- (39%)
- 9 g
- of which sugar
- 5 g
- Fiber
- 2 g
- Sodium
- 221 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1910 kcal goes into the pot and 2477 g of ingredients comes out as about 2110 g of food: 91 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.