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Two-Bite Burgers

Two-Bite BurgersLean ground beef is made into small patties for sliders and then served with a trio of different toppings.

This recipe is an excellent source of protein, niacin, selenium and zinc; and a good source of fiber, vitamin B6, vitamin B12 and iron.

Recipe Ingredients:

1 pound ground beef (96% lean)
9 whole wheat small hamburger or slider buns, split - divided use
1/4 cup minced onion
1 large egg white
2 cloves garlic, minced
1/2 teaspoon salt
1/8 teaspoon ground black pepper

Mango-Pineapple Salsa:
1/2 cup finely diced ripe mango or jarred ripe mango (drained)
1/3 cup finely chopped fresh pineapple or canned crushed pineapple (drained)
1/4 cup finely chopped tomato
1 to 2 tablespoons finely chopped jalapeño pepper
1 tablespoon finely chopped fresh mint
1 tablespoon fresh lime juice
1/4 teaspoon salt

Spicy Caramelized Onions:
1 tablespoon olive oil
3 cups thinly sliced yellow onions
2 to 3 medium red or green jalapeño peppers or 6 baby sweet red bell peppers, thinly sliced
1/2 teaspoon cumin
Salt

Creamy Yogurt-Feta Sauce:
1/2 cup reduced-fat or nonfat plain or Greek yogurt
1/4 cup reduced-fat or regular crumbled feta cheese
2 tablespoons minced onion
1 teaspoon chopped fresh oregano or 1/4 teaspoon dried oregano leaves
Salt and ground black pepper

Cooking Directions:

  1. Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.
  2. Combine Ground Beef, 1/2 cup bread crumbs, onion, egg white, garlic, salt and pepper in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.
  3. Place patties on grid over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160°F (71.1°C), turning occasionally. About 1 1/2 minutes before burgers are done, place rolls, cut sides down, on grid. Grill until lightly toasted.
  4. Serve burgers in buns with topping variations, as desired. Close sandwiches.
  5. For Mango-Pineapple Salsa: Combine mango, pineapple, tomato, jalapeño pepper, mint, lime juice and salt in small bowl. Refrigerate until ready to use. Makes 1 cup
  6. For Spicy Caramelized Onions: Heat olive oil in large nonstick skillet over medium heat until hot. Add onions and jalapeño peppers or sweet red bell peppers. Cook 5 minutes, stirring occasionally. Reduce heat to medium-low; stir in cumin. Cook 15 to 18 minutes or until onions are very tender and golden brown, stirring frequently. Season with salt, as desired. Makes 1 1/2 cups
  7. For Creamy Yogurt-Feta Sauce: Combine yogurt, feta cheese, onion and oregano in small bowl. Season with salt and pepper, as desired. Refrigerate until ready to use. Makes about 3/4 cup.

Makes 8 sliders.

Tip: To broil burgers, preheat broiler. Place burgers on rack in broiler pan so surface of beef is 2 to 3 inches from heat element. Broil 9 to 10 minutes to medium (160°F | 71.1°C) doneness, turning the burgers once. Place buns, cut sides up, on broiler pan so surface is 2 to 3 inches from heat element. Broil 45 to 60 seconds or until lightly toasted.

Nutritional Information Per Serving (1/8 of recipe) using 96% lean ground beef with spicy caramelized onions: 240 calories; 7 g fat (2 g saturated fat; 3 g monounsaturated fat); 32 mg cholesterol; 376 mg sodium; 30 g carbohydrate; 4.6 g fiber; 16 g protein; 6.8 mg niacin; 0.4 mg vitamin B6; 1.1 mcg vitamin B12; 2.6 mg iron; 34.3 mcg selenium; 3.8 mg zinc; 52.6 mg choline.

Nutritional Information Per Serving (1/8 of recipe) using 96% lean ground beef with creamy yogurt-feta sauce: 226 calories; 6 g fat (2 g saturated fat; 2 g monounsaturated fat); 34 mg cholesterol; 444 mg sodium; 27 g carbohydrate; 3.8 g fiber; 18 g protein; 6.7 mg niacin; 0.3 mg vitamin B6; 1.1 mcg vitamin B12; 2.4 mg iron; 34.6 mcg selenium; 3.9 mg zinc; 52.1 mg choline.

Nutritional Information Per Serving (1/8 of recipe) using 96% lean ground beef with mango-pineapple salsa: 218 calories; 5 g fat (2 g saturated fat; 2 g monounsaturated fat); 32 mg cholesterol; 448 mg sodium; 28 g carbohydrate; 4.1 g fiber; 16 g protein; 6.8 mg niacin; 0.3 mg vitamin B6; 1.1 mcg vitamin B12; 2.6 mg iron; 34.2 mcg selenium; 3.8 mg zinc; 51.4 mg choline.

Recipe and photograph provided courtesy of The Beef Checkoff.