Chef Ray – Meatball Sliders - Coach Ray

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Chef Ray – Meatball Sliders

Easy to whip up and store in the freezer, these meatball sliders are a great nutritious meal.

From: Thomas, Biju & Lim, Allen (2011) The Feedzone Cookbook – Fast and Flavorful Food for Athletes Velo Press

Serves 12

  • 500g ground beef or lean ground turkey
  • 500g spicy Italian bulk sausage
  • ¼ cup golden raisins
  • 1 cup cubed fresh bread
  • 2 eggs, beaten
  • 1 jar of your favourite prepared tomato sauce
  • ½ cup water
  • 1 dozen dinner rolls, split
  • toppings of your choice: cheese, onion, chopped veges, etc…

Cilantro-Mint Yoghurt

  • ⅔ cup plain Greek-style yoghurt
  • ⅓ fresh jalapeno, stemmed, seeded and minced
  • 3 tablespoons fresh mint leaves
  • 3 tablespoons fresh cilantro/coriander leaves
  • 1½ tablespoon honey
  • ⅓ teaspoon ground cumin
  1. In a medium bowl, combine beef or turkey, sausage, raisins, cubed bread, and eggs. Let sit for a few minutes so the bread soaks up the egg.
  2. Using your hands, form 12 meatballs. Adjust size to fit inside dinner rolls after they are fried.
  3. Add oil to cover the bottom of a large heavy pot and turn heat to medium-high. Add meatballs as space allows (don’t crowd them) and turn them often to brown all sides. Remove meatballs from the pot after they brown and place on a paper towel.
  4. After all the meatballs have been browned, return to the pot, add tomato sauce and water, cover with a lid, and let cook over medium-high heat for 20 minutes, stirring occasionally to prevent sauce from scorching.
  5. Make the Cilantro-Mint Yoghurt by combining all ingredients in a blender or food processor and process until smooth. Add salt to taste.

Place one meatball and a bit of sauce inside each split dinner roll. Top with Cilantro-Mint Yoghurt and any other desired toppings.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

Share this post so your friends can benefit as well.

Grab my popular eBook Coach Ray’s Top 10 Healthy Recipes for only $7 (normal $27). It is packed full of Healthy Recipes to fuel your training, racing and recovery.

Healthy Recipes

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

Share this post so your friends can benefit as well.

If you enjoyed this recipe here is one I published a year ago:

For more great recipes like this get the Feedzone Cookbook.

Chef Biju and Dr. Lim vetted countless meals with the world’s best endurance athletes in the most demanding test kitchens. In The Feed Zone Cookbook: Fast and Flavorful Food for Athletes, Thomas and Lim share their energy-packed, wholesome recipes to make meals easy to prepare, delicious to eat, and better for performance.

The Feed Zone Cookbook provides 150 delicious recipes that even the busiest athletes can prepare in less time than it takes to warm up for a workout. With simple recipes requiring just a handful of ingredients, Biju and Allen show how easy it is for athletes to prepare their own food, whether at home or on the go.

The Feed Zone Cookbook strikes the perfect balance between science and practice so that athletes will change the way they think about food, replacing highly processed food substitutes with real, nourishing foods that will satisfy every athlete’s cravings.

The Feed Zone Cookbook includes

  • 150 delicious recipes illustrated with full-color photographs
  • Breakfasts, lunches, recovery meals, dinners, snacks, desserts
  • Dr. Allen Lim’s take on the science and practice of food
  • Portable real food snacks, including Lim’s famous rice cakes
  • Dozens of quick-prep meals for before and after workouts
  • Shortcuts, substitutions, and techniques to save time in the kitchen
  • Over 100 gluten-free and vegetarian alternatives to favorite dishes


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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