Learn to Cook: Beef and Bean Sliders

Cookalong with Nutrition and Food Skills Educator, Andrea Villneff.

Choosing Ground Beef

Choose your ground meat based on recipe requirements or personal preference. All ground meat is labeled Extra Lean, Lean, Medium or Regular in accordance with guidelines set out by the Canadian Food Inspection Agency (CFIA). These descriptors represent the maximum amount of fat in the package’s contents. Whether beef, pork, chicken, turkey or veal, all packages labelled “Lean” have the same maximum fat content (17%). Read more about the different types of ground beef.

Learn how to

• mash black beans
• saute onions
• mix ground beef with beans and then form burgers or sliders
• cook sliders and use meat thermometer to make sure they are cooked.

Steps:

1. Download recipe and assemble the ingredients.
2. Wash hands, tie up your hair, put on your apron.
3. Start cookalong video and prepare the Beef and Bean Sliders recipe.

Bean & Beef Sliders

Beef and beans are a perfect match both nutritionally and flavour-wise in these delicious sliders! 

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Course: Main Course

Preparation: Pan Frying

Prep Time: 15 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 35 minutes minutes

Servings: 14 sliders

Author: Andrea Villneff

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Ingredients

• 1 tsp vegetable oil
• 1 small onion diced
• 1 -19 oz can black beans drained and rinsed
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp pepper
• 1 lb lean ground beef
• 1 egg
• 1/4 cup breadcrumbs
• 1 tsp vegetable oil
• 14 slider buns toasted
• Topping: tomatoes, lettuce, onion, ketchup, mustard

Imperial – Metric

Instructions

• Heat oil in a medium-sized nonstick skillet. Cook onion for 3 minutes. Meanwhile, mash beans using a fork and add them to the skillet. Turn to low and cook for 3 minutes, stirring in garlic powder, salt and pepper. Set aside to cool.
• Combine beef, egg, breadcrumbs and cooled bean mixture in a large bowl. To make sliders use your hands to form 1/4 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.
• 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’s done at 71!
• Place sliders on toasted slider buns and top with your burger toppings.

Video

Nutrition Facts

Bean & Beef Sliders

Serving Size

 

1 slider

Amount per Serving

Calories

119

% Daily Value*

Fat

 

3

g

5

%

Saturated Fat

 

1

g

6

%

Trans Fat

 

1

g

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

1

g

Cholesterol

 

32

mg

11

%

Sodium

 

126

mg

5

%

Potassium

 

267

mg

8

%

Carbohydrates

 

12

g

4

%

Fiber

 

4

g

17

%

Sugar

 

1

g

1

%

Protein

 

11

g

22

%

Vitamin A

 

20

IU

0

%

Vitamin C

 

1

mg

1

%

Calcium

 

21

mg

2

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.