A JoAnna Lund Healthy Recipe for the New Year

The most frequently made New Year’s resolution is to lose weight. To help get started on weight loss goals for the New Year, I decided to share one of my favorite diet recipes. We love to eat Maid-Rite sandwiches and while the original has too much fat and too many calories, this version is just right.

This recipe is based on one from a cookbook by one of my diet inspirations, JoAnna LundLoose Meat SandwichJoAnna wrote many cookbooks (and she lost 130 pounds along the way). Some of JoAnna Lund’s cookbooks include:

Maid-RiteLoose meat sandwiches are a beloved tradition in my home region, the Midwest. They’re kind of a “country cousin” to the standard Sloppy Joe sandwich filling, and I hope this taste of the Heartland will win your heart.

It is a wonderful way to make an old favorite in a healthier but just as tasty a way.


  • 16 ounces extra lean ground turkey or ground beef
  • 1 cup chopped onion
  • 1 (12-ounce) can Diet Rite Cola (Sweetened with SPLENDA Brand Sweetener)
  • 1/2 cup water
  • 1/4 cup reduced-sodium ketchup
  • 6 small hamburger buns (wheat for best results I think, but either way you get a pretty healhty sandwich


  1. In a large skillet sprayed with butter-flavored cooking spray, lightly brown meat, stirring often to loosen meat.
  2. Add onion, Diet Rite Cola, water, and ketchup.
  3. Mix well to combine.
  4. Lower heat and simmer on a low boil for 30 to 40 minutes or until most of the liquid has evaporated, stirring occasionally.
  5. For each sandwich, spoon about 1/3 cup meat mixture between halves of a bun.

Each serving equals:

203 Calories

7 gm Fat

16 gm Protein

19 gm Carbohydrate

244 mg Sodium

66 mg Calcium

1 gm Fiber


Serves 6