Beef & Black Bean Sliders with Baked Zucchini Fries

Name: Beef & Black Bean Sliders
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Ingredients: 1/2 cup low-sodium black beans (drained, rinsed); 1 pound lean ground beef; 1/4 small sweet onion (finely chopped); 1 clove garlic (minced); 2 tablespoons whole wheat breadcrumbs; 1/2 teaspoon Worcestershire sauce; 1/2 teaspoon salt; 1/4 teaspoon pepper; 8 whole wheat slider buns; 4 slices lowfat Cheddar cheese (cut in half); 2 medium zucchini; 2 large eggs (beaten); 3/4 cup whole wheat breadcrumbs; 3 tablespoons grated Parmesan cheese; 1 1/2 teaspoon Italian seasoning; 1 teaspoon garlic powder; 1/2 teaspoon salt

by Amanda Keefer // January 31, 2017 (last updated August 20, 2023)

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Beef & Black Bean Sliders with Baked Zucchini Fries on cutting board.

These sliders are perfect for little hands! Adding black beans to the patties is easy and pumps up the protein to keep the whole family fuller longer. Then, skip the greasy fries and turn zucchini into a healthier version to pair with your mini burgers! Coating them in breadcrumbs and baking gives them a crispy texture perfect for dipping into your favorite fry dip.

Nutrition Tip: Did you know that the humble zucchini contains ample amounts of vitamin C and antioxidants for supporting the immune system? Take advantage of this versatile summer squash!

This Beef and Black Bean Sliders with Baked Zucchini Fries recipe is a great way to have a delicious meal and get some of the best nutritional benefits from beans. This recipe is high in protein and fiber, low in calories, and low on the glycemic index.

High-Quality Protein

Beef and black beans are both excellent sources of protein. Both are high in antioxidants and contain several minerals. They are also rich in vitamin K, which is essential for bone formation. It also plays a role in blood clotting. Combined, they make an excellent meal for the entire family.

High Fiber

Are black beans high in fiber?

You bet they are! In fact, black beans are one of the highest sources of fiber in the legume family. Just one cup of cooked black beans provides a whopping 15 grams of fiber. That’s about 60% of the recommended daily intake for adults.

So what exactly is fiber and why is it so important? Fiber cannot be digested by the body. It passes through the digestive system mostly unchanged, providing bulk and helping to keep things moving along. Fiber has been shown to have numerous health benefits, including reducing the risk of heart disease, stroke, and diabetes. It can also help with weight loss by making you feel fuller longer and stabilizing blood sugar levels.

What about zucchini? Is it high in fiber too? Yep! One cup of the green stuff provides roughly three grams of fiber. Couple that with the fact it’s low in calories and fat, and high in vitamins and minerals, and these zucchini fries are borderline super fries!

Low-Glycemic Index Meal

There’s a lot to love about beans and zucchini. They’re both low on the glycemic index, which means they won’t spike your blood sugar levels. They’re also a good source of fiber and antioxidants.

But there are a few things you should know before you start cooking with them. Beans can cause gas and bloating, so it’s important to cook them properly. Zucchini is also a watery vegetable, so it’s best to cook it in short bursts to prevent it from becoming mushy.

With a little bit of knowledge, you can make these two healthy ingredients work for you. So go ahead and add them to your next meal!

Lower in Calories

By adding the black beans to bulk up your sliders, you spread the meat and lower the calories. A serving of cooked black beans is about 114 calories. Conversely, a serving of lean ground beef is roughly 377 calories. Simply bulking up your sliders with black beans, you get more flavor, still feel full, and enjoy the benefit of saving on your calorie count.

The baked zucchini fries are also much lower in calories than traditional French fries. You’re getting tons of flavor on your plate, without all the bloat and high-calorie count.

Easy-to-Make Recipe

Perhaps the best part about our Beef and Black Bean Sliders with Baked Zucchini Fries recipe is how easy it is to make. Dinner will be ready in less than 40 minutes, and it will be so tasty, you might even forget how healthy it is for you!

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