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Recipe: Chicken Sloppy Joes over Brown Rice

Whether your schedule is extra hectic because of back-to-school or the holidays, it’s great to have some tasty, easy recipes on hand!

Even better, how about healthy recipes that are guaranteed to please the whole family? This version of sloppy joes is delicious and comes minus all the inflammatory gluten and added sugars.

That's in part because it contains the low-sugar impact homemade ketchup. Don't let that stop you! It's surprisingly easy to make this condiment at home, and you'll love having the healthy version on hand for burgers, fries, and more.

If your family isn't a big fan of brown rice, you can also serve it over gluten-free quinoa or lentil pasta for an added boost of protein and fiber.

Chicken Sloppy Joes over Brown Rice is the first recipe in our Family Favorites menu, along with Butternut Squash Fries; Peas with Onions, Garlic, and Bacon; and Baked Apples with Cinnamon Oatmeal Crumble.

Chicken Sloppy Joes over Brown Rice

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November 29, 2016

Comfort food doesn’t get better than this! Chicken Sloppy Joes over Brown Rice is a healthy, gluten-free version of an old family favorite.

Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1, 2, and 3

  • Prep: 10 mins
  • Cook: 20 mins
  • Yields: 4 servings

Ingredients

1 tbsp coconut oil or Malaysian red palm fruit oil

1 medium onion, chopped

1 medium green bell pepper, chopped

3 garlic, minced

1 tsp chili powder

1/2 tsp dried oregano

1/2 tsp ground cumin

1 lb organic free-range lean ground chicken

1/2 cup no-sugar-added ketchup or Homemade Ketchup (recipe below)

1/4 tsp sea salt

1/4 tsp freshly ground black pepper

2 cups warm cooked brown rice

Directions

1Heat the oil in a large nonstick skillet over medium-high heat.

2Add the onion, bell pepper, and garlic and cook, stirring occasionally, until slightly softened, 4-5 minutes.

3Add the chili powder, cumin, and oregano and cook, stirring, for 30 seconds.

4Stir in the ground chicken, breaking into crumbles with a wooden spoon, and cook until it begins to brown, about 6-7 minutes.

5Stir in the ketchup and cook, stirring, until very hot, about 2 minutes.

6Remove from the heat and season with the salt and pepper before serving over the brown rice.

This recipe is part of the Family Favorites menu, with Chicken Sloppy Joes over Brown Rice; Butternut Squash Fries; Peas with Onion, Garlic, and Bacon; and Baked Apples with Cinnamon Oatmeal Crumble. Check out the Family Favorites Menu and Guide for links to all the recipes, plus more handy tips and activities for fun, peaceful family mealtime.

Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014

Want more yummy, nutritious recipes? Check out jjvirgin.com/recipes.

00:00

Nutrition Facts

Calories358 calories
Sodium403 milligrams
Protein25 grams
Sugar0 grams
Total Fat18 grams
Saturated Fat6 grams
Total Carbohydrates33 grams
Dietary Fiber4 grams

Homemade Ketchup

  

November 29, 2016

Ketchup is an essential, but store-bought versions are syrupy sweet. This quick and tasty recipe has beautiful tomato flavor without any added sugar. You also get a boost of lycopene, a powerful antioxidant.

Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1, 2, and 3

  • Prep: 5 mins
  • Cook: 20 mins
  • Yields: about 2 cups

Ingredients

2 (6-oz) cans organic tomato paste

1 (8-oz) can organic tomato sauce

1/3 cup apple cider vinegar

1/2 cup water

2 tsp monk fruit extract

1 tsp onion powder

1/2 tsp garlic powder

1/4 tsp ground allspice

1/2 tsp sea salt

1/4 tsp freshly ground black pepper

Directions

1Combine all the ingredients in a small saucepan over medium heat.

2Bring to a simmer, then immediately reduce the heat to medium-low.

3Cover the pan and simmer gently, stirring occasionally, until thickened, about 15 minutes.

4Let the ketchup cool completely before refrigerating. Store, covered, for up to 3 weeks.

This recipe was originally part of the Mexican Fiesta menu, with Roasted Jalapeño Guacamole with Toasted Pumpkin Seeds, Mexican Chicken Tortilla Soup, Cilantro Turkey Burgers with Chipotle Ketchup, and JJ's Tequila Treat. Check out the Mexican Fiesta Menu and Guide for links to all the recipes, plus more handy tips and activities for a wonderful party full of south-of-the-border style!

Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014

Want more delicious, healthy recipes? Check out jjvirgin.com/recipes.

00:00

Nutrition Facts

Serving Size1 Tbsp
Calories26 calories
Sodium186 milligrams
Protein1 gram
Sugar0 grams
Total Fat0 grams
Total Carbohydrates6 grams
Dietary Fiber1 grams

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