Blended Sliders

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Meet Andrea Villneff, a Nutritionist, Chef and Professional Home Economist. She is the owner of Lime and Lemon Media, a company that creates quality content in the food industry. Andrea creates an incredible school cooking program each spring and fall that she is shares with Thinkbeef.ca. In the her latest – Cooking 101 Fall 2019, Andrea created a great recipe that blends beef and beans… powerful partners!

Beef and beans are a perfect match both nutritionally and flavour-wise in these delicious sliders! The protein from the beef and the fibre from the beans makes a dynamite combination that helps keep you feeling fuller for longer. Both beef and beans provide iron – beef provides heme iron while beans provide non-heme iron.

Check out this recipe below, or take a look at the full Cooking 101 Fall 2019 program e-book here!

Blended Sliders
 
Prep time
Cook time
Total time
 
Author:
Serves: 14 sliders
Ingredients
  • 1 tsp vegetable oil
  • 1 small onion, diced
  • 2 cups canned black beans, drained and rinsed
  • ½ tsp garlic powder
  • ½ tsp EACH salt and pepper
  • 1 lb. (500 g) Lean ground Beef
  • 1 egg
  • ¼ cup breadcrumbs
  • 1 tsp vegetable oil
  • 14 slider buns, toasted
  • Toppings: tomatoes, lettuce, onion, ketchup, mustard
Instructions
  1. In a medium-sized nonstick skillet heat oil. Cook onions for 3 minutes. Mash beans in a medium-sized bowl using a fork and add them to the pan with onions. Turn to low and cook for 3 minutes stirring in garlic powder, salt and pepper. Set aside to cool.
  2. In a large bowl mix together beef, egg, breadcrumbs and bean mixture until well combined. To make sliders use your hands to form ¼ cup (60 mL) of the beef and bean mixture into 14 patties that are about 1 inch (2.5 cm) thick and 2 inches (5 cm) wide.
  3. Add patties to lightly oiled hot nonstick skillet or grill pan. Cook over medium-high heat for approximately 6 minutes per side, until a digital instant read thermometer inserted sideways into each patty reads 160°F (71° C). Burger done at 71!
  4. Place sliders on toasted slider buns and top with your favourite burger toppings.

 

 

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