Tempeh Sloppy Joes and Low calorie Onion Rings


Last night Jenna cooked up some Sloppy Joe’s Vegetarian Style and some onion rings made with Corn flakes.  The Sloppy Joes were VERY bland following the recipe.  They weren’t bad, but they definitely needed some spice to ick up the flavor a bit.  The onion rings on the other hand, were very good.  I should have cut the onions a good deal thicker since you could taste the flakes more than the onion.  But we will definitely make them again.

Tempeh Sloppy Joes

Serves 4
Prep time 10 minutes
Cook time 16 minutes
Total time 26 minutes
Dietary Vegan, Vegetarian
Meal type Entrée


  • 4oz Tempeh (Chopped)
  • 1 Spray Olive Oil Cooking Spray (enough to coat skillet)
  • 1/2 medium Onion (Uncooked / Minced)
  • 1 cup Canned Tomato Sauce
  • 1/8 teaspoon table salt (To Taste)
  • 1/8 teaspoon black Pepper (To Taste)
  • 4 Mixed Grain Hamburger Rolls (Toasted)


1. Steam Tempeh until softened (about 8 minutes)
2. Transfer to a bowl and mash well with a fork - Set aside
3. Coat a nonstick skillet with olive oil flavored cooking spray and set over medium-low heat
4. Add onion and saute' until very tender - about 5 minutes
5. Stir in tomato sauce and tempeh and simmer 2 to 3 minutes
6. Season to taste with salt a pepper
7. Put about 1/2 cup of tempeh mixture in each bun and serve


Weight Watchers Points: 5 Points Plus


Crispy Onion Rings

Serves 4
Prep time 10 minutes
Cook time 12 minutes
Total time 22 minutes
Allergy Milk, Wheat
Dietary Vegetarian
Meal type Side Dish
Misc Serve Hot
These super crispy baked onion rings are a dead ringer (pun intended) for the deep fried variety. A touch of cayenne(optional) adds a nice heat


  • 3 Sprays Cooking spray
  • 1 cup Cornflake Crumbs (Measured after crumbed)
  • 1 large egg
  • 1/3 cup Lowfat Milk
  • 1/4 cup All Purpose Flour
  • 3/4 teaspoons Onion Powder
  • 1/2 teaspoon table salt (or to taste)
  • 1/8 teaspoon Cayenne Pepper (to taste)
  • 1 large Uncooked Onion


1. Preheat Oven to 450F.
2. Coat Large, rimmed baking sheet with cooking spray
3. Spread cornflake crumbs on a large plate, in a shallow bowl or pie plate.
4. Whisk together egg white, milk, flour, onion powder, salt and cayenne until blended
5. In Batches, dip onion rings into egg mixture (letter excess drip off) and dredge in cornflake crumbs, turning to coat both sides.
6. Pleace in a single layer on a prepared pan
7. Coat onion rings with cooking spray and bake, turning once, until rings are golden brown (about 12 minutes).
8. Sprinkle with additional Salt and Pepper before serving if desired.


Points Plus: 5

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