Slim down your sliders!
By Chef Meg Galvin, Healthy Cooking Expert at SparkPeople.com
With the Super Bowl drawing near, there's one question on everyone's minds. No, not who will win, but what are we going to eat during the big game?
Wings might be traditional, but how about sliders instead? They're beefy, juicy, and oh-so-delicious!
If you're watching your wallet, you'll love these mini burgers even more: They stretch your beef with a secret ingredient. Bonus: They add a boost of fiber to balance all the chips and dip!
Adjust this recipe as needed, but keep this ratio of raw ingredients intact: 1 part lentils to 3 parts lean ground beef.
For this recipe, I used 4 ounces lentils to 12 ounces of beef. Don't increase that ratio, or you'll end up with dry burgers. To keep the meat moist and to add flavor, I added finely chopped onions and roasted them rather than grilling them.
Minutes to Prepare: 20
Minutes to Cook: 50
Number of Servings: 12
1/2 c dry lentils
1 T Dijon mustard
2 cloves garlic, chopped
1/2 t black pepper
1/2 c onion, finely chopped
1 t chipotle pepper in adobo sauce, chopped
12 ounces 93/7 lean ground beef
4 (1-ounce) slices Monterey jack cheese, each slice cut into quarters
1 cup arugula, chopped
24 slices whole wheat cocktail bread, toasted
Note: Cocktail bread is often found with the crackers. Each slice is about 1/4 the size of a regular slice of bread, perfect for sliders.
Preheat the oven to 400 degrees Fahrenheit.
Rinse lentils and remove any stones or debris. Place in a saucepan, cover with water, and simmer until very tender, 25-30 minutes. Remove from heat and puree slightly either in a food processor or with a fork. Allow them to cool slightly.
Combine the mustard, garlic, pepper, onion, and chipotle pepper in a large mixing bowl. Add the lentils and beef, and mix until just combined.
Coat a baking sheet with nonstick cooking spray.
Form the meat mixture into 2.5 ounce patties and place on the baking sheet. Roast for 15 minutes, then top each patty with a slice of cheese and return to the oven until the cheese is melted.
Stack each slider on a toasted slice of bread and divide the arugula among them. Top each with a second slice of bread.
Makes 12 sliders.
Total Fat: 4.5 g
Cholesterol: 22.6 mg
Sodium: 151.2 mg
Total Carbs: 7.3 g
Dietary Fiber: 1.5 g
Protein: 9.3 g
More recipes for Super Bowl Sunday:
"Fried" Cheese Sticks
Fiesta Dip with Baked Lime Chips
Mini Stuffed Potatoes with Charred Corn and Red Pepper Hummus
SparkPeople Healthy Cooking Expert Meg Galvin is a World Master Chef, culinary instructor, and the author of "The SparkPeople Cookbook: Love Your Food, Lose the Weight." A farmer's daughter and marathon runner, she lives in northern Kentucky with her husband and three teenage sons.