Chicken and Brown Rice Sloppy Joes

A sweet and tangy dinner that comes together in no time.

This sponsored recipe is brought by Uncle Ben’s as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.


Recipe by Emily Cooper, RDN

Ingredients

  • ½ tablespoon olive oil
  • 1 pound ground chicken
  • 1 cup diced yellow onion
  • ¼ cup diced green bell pepper
  • 1 teaspoon minced garlic
  • ½ teaspoon black pepper
  • ¾ cup no-salt added ketchup
  • 1 tablespoon brown sugar, packed
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon yellow mustard
  • 1 teaspoon white vinegar
  • ¼ cup water
  • 1 package Uncle Ben’s Boil-in-Bag Whole Grain Brown Rice
  • 6 whole wheat burger buns

Directions

Heat oil in skillet over medium heat. Add ground chicken and cook until it starts to brown, about 2 minutes. Add diced onion, green pepper and garlic, and continue cooking until vegetables are softened and meat is cooked through to 165 degrees F.

In a small bowl, stir together black pepper, ketchup, brown sugar, Worcestershire sauce, mustard, vinegar and water until combined. Cook rice according to package directions. Add sauce and rice to skillet, and reduce heat to low. Simmer for 5 minutes, or until mixture is heated through. Divide mixture evenly onto 6 whole wheat buns. Serves 6.

Nutrition Information

Serving Size: 1 sandwich (1 bun + 1/2 cup Sloppy Joe rice mixture)

CALORIES 537; TOTAL FAT 13g; SAT. FAT 3g; CHOL. 62mg; SODIUM 455mg; CARB. 87g; FIBER: 8g; SUGARS 18g; PROTEIN 24g; POTASSIUM 834mg; PHOSPHORUS NA

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Emily Cooper
Emily Cooper, RDN, is a registered dietitian nutritionist based in central New Jersey. Read her blog, Sinful Nutrition, and connect with her on Pinterest, Facebook and Instagram.


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