Sloppy Joe

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Ground beef cooked in a spicy tomato sauce, then served on a slice of gluten-free bread.

"Sloppy Joe" is a popular American sandwich. As the name suggests, it is not the greatest in appearance and is somewhat messy to eat, but it is very tasty and always a great hit with children.

Preparation : 10 min Cooking : 25 min
440 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly


1 onions, finely chopped 200 g
2 cloves garlic, minced
1 1/2 tbsp canola oil 23 mL
1/2 tsp salt 2 g
1/2 tsp cayenne pepper 2 g
500 g ground beef, lean
ground pepper to taste [optional]
1/4 cup tomato paste 80 g
1/2 cup ketchup 130 g
1 tsp brown sugar 4 g
1/4 cup water 65 mL
8 drops Tabasco sauce [optional] 0.63 mL
4 slices gluten-free bread 180 g


  1. Prepare the vegetables: Finely chop the onion and mince the garlic.
  2. Heat the oil in a pan over medium heat. Add the onion then cook until it is translucent, about 3 min with occasional stirring, paying attention not to let it burn. Add salt, then reduce the heat, cover and cook until the onion is soft, about 5 min. Add the garlic and Cayenne pepper then cook with stirring until fragrant, 1 min.
  3. Add the beef then cook, breaking up the meat with a wooden spoon, until it loses its pink colour, about 5 min (It is important not to overcook the meat at this point, otherwise it will end up dry and crumbly).
  4. Season with ground pepper to taste, then add the tomato paste, ketchup, brown sugar, and water. A few drops of Tabasco sauce may be added for extra spiciness. Cover, then simmer 10 min.
  5. Adjust the seasoning. Spoon the meat mixture onto gluten-free bread slices then serve.


The meat mixture keeps up to 7 days in the refrigerator or up to 2 months in the freezer. To return it to its original consistency, you may need to add a little water when it is reheated.

Nutrition Facts Table

per 1 serving (250g)


% Daily Value




21 g

33 %

Saturated 6.6 g
+ Trans 0.1 g

33 %


70 mg


410 mg

17 %


33 g

11 %


5 g

18 %


12 g


30 g

Vitamin A

105 %

Vitamin C

21 %


4 %


30 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : 1 ¾ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings


This recipe is :
Source of  :
Copper, Folacin, Manganese, Pantothenic Acid, Vitamin B1, Vitamin C, Vitamin D, Vitamin K
Good source of  :
Fibre, Magnesium, Phosphorus, Vitamin B2, Vitamin E
Excellent source of  :
Iron, Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Zinc


1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1 ½
Meat and Alternatives 3
Fats 3 ½
Other Foods 0

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This recipe is in the following categories

Beef | Main courses/Entrées | Sandwiches | High Iron | Kosher | Halal | High Fibre | Diabetes-friendly | American