Spicy Beef Burgers
DinnerWho needs takeout when you can whip up your own lean mean beef burgers. The added benefit from cooking up a storm is that you'll satisfy your taste buds using natural ingredients.
Calories304kcal
Carbs2.3g
Protein30.3g
Fats19g
For Rest DayPerformance Benefits
This recipe is a great idea for a day when you are not as physically active due to its low carb content. When paired with a carb source, such as buns or chips, this recipe is a great idea for a post-exercise recovery meal.
Health Benefits
Beef is a good source of carnitine, zinc, selenium, iron, and B vitamins.
Expert Tips
These tasty beef burgers are ideal for an evening dinner with some roast vegetables or sweet potato mash.
Equipment
- Oven or Pan
- Lined baking tray
Ingredients
- 500 g Ground beef
- 1 clove Garlic (crushed)
- 1 Red onion (finely chopped)
- 1 Free-range egg
- 1 tsp Salt
- 1 tsp Ground pepper
- ½ tbsp Basil
- ½ tsp Chilli powder
- 1 tbsp Extra virgin olive oil
Instructions
- Beat the egg along with garlic, basil, chilli, salt and pepper.
- In a large bowl and using your hands, add the chopped onion to the beef mince.
- Next, add the egg mix, mixing well using your hands and then form into four burgers (quarter pounders).
- Refrigerate for 30 minutes.
- Next step is to pre-heat the oven to 190°C.
- On a baking tray greased with olive oil, cook for 20 to 30 minutes depending on how well you like your burgers done.
- Alternatively, grill or pan-fry for 3 to 6 minutes each side, again depending on your cooked preference.
Notes
1 portion of "Spicy Beef Burgers" is equivalent to 164g.
Nutrition
Serving: 1personCalories: 304kcalCarbohydrates: 2.3gProtein: 30.3gFat: 19gSaturated Fat: 6.6gPolyunsaturated Fat: 1.5gMonounsaturated Fat: 9.5gTrans Fat: 0.5gCholesterol: 120mgSodium: 235mgPotassium: 453mgFiber: 0.4gSugar: 1gVitamin A: 37ugVitamin C: 0.8mgCalcium: 29.4mgIron: 2.6mg
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