Chopped Burger Bowl with Sweet Potatoes

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Description
 These bowls are deconstructed burgers, instead making them into a healthy salad, with the buns swapped for roasted sweet potatoes. There's way more food for way less calories, with a lot of volume to this dish. It's full of all your favorite burger flavors, toppings, and my Date Sweetened Ketchup. If a classic burger is what you desire, see my Simple Burger Patties and No Yeast Whole Wheat Burger Buns
Time
Prep Time:
30 minutes

Cook Time:
30 minutes

Total Time:
1 hour
Cost
Total Cost:
$11.04

Cost per Serving:
$2.76
Ingredients
Serving(s)
Potatoes
  • 2 medium (260 g) Sweet potato ($0.53)
  • 1 tsp (5 g) Extra virgin olive oil ($0.07)
  • 1 tsp (5 g) Soy sauce, low sodium, gluten free ($0.07)
  • 1/4 tsp (1.5 g) Baking soda ($0.00)
  • 1 tsp (3 g) Paprika ($0.05)
  • 1 tsp (3 g) Chili powder ($0.04)
  • 1 tsp (3 g) Onion powder ($0.04)
  • 1 tsp (3 g) Garlic powder ($0.04)
  • 1/2 tsp (1.5 g) Black pepper, ground ($0.05)
  • 1/4 tsp (1.5 g) Salt ($0.00)
  • 1/4 tsp (0.75 g) Cayenne pepper ($0.04)
Cheese
  • 1/2 cup (56 g) Shredded cheddar cheese ($0.55)
  • 1 tsp (3 g) Cornstarch ($0.01)
  • 1/4 cup (60 g) Unsweetened almond milk ($0.08)
Burger
  • 1 lb (454 g) Ground beef, 93/7 ($4.49)
  • 1/2 tbsp (7.5 g) Extra virgin olive oil ($0.11)
  • 2 tsp (10 g) Soy sauce, low sodium, gluten free ($0.13)
  • 2 tsp (6 g) Paprika ($0.10)
  • 1 tsp (3 g) Garlic powder ($0.04)
  • 1 tsp (3 g) Onion powder ($0.04)
  • 1/2 tsp (3 g) Salt ($0.00)
  • 1/2 tsp (1.5 g) Black pepper, ground ($0.05)
  • 1/4 tsp (0.75 g) Cayenne pepper ($0.04)
Salad
  • 2 head (454 g) Romaine lettuce ($2.74)
  • 4 medium (400 g) Tomato ($0.86)
  • 1 medium (110 g) Onion ($0.36)
  • 4 slice (28 g) Pickles ($0.49)
Instructions
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  1. Starting with the potatoes. Wash and cut your sweet potatoes into cubes. You don't need to peel the potatoes. Add to a microwave save bowl, and toss with oil, soy sauce, and baking soda. Cover, and microwave on full power for 3 minutes to soften the potatoes

    2.
  2. Remove the potatoes from the microwave, and toss with the seasonings - chili powder, paprika, garlic, onion, black pepper, salt, and cayenne pepper

    3.
  3. Add to your air fryer in a single layer, and air fry at 400F for about 6-8 minutes, or until crispy but not burnt. Set aside

    4.

  4. Moving onto the cheese. In a small bowl, mix together shredded cheese, cornstarch, and almond milk. This will get added into the beef at the end. Set the bowl aside

    5.
  5. Now for the burger. Heat a large pan over medium heat with olive oil. Add in the beef, and cook until browned. Season with soy sauce, paprika, garlic, onion, black pepper, salt, and cayenne pepper

    6.

  6. Add the bowl of cheese into the pan, mix, and cover. Cook for just a minute or so to melt the cheese and a creamy sauce forms. Set the pan aside

    7.

  7. Meanwhile, chop up the vegetables for the salad. Wash your lettuce and tomatoes. Thinly slice the lettuce, cut the tomatoes into a medium dice, and the onions and pickles into a small dice. Set vegetables aside

    8.
  8. Finally, it's time to assemble your bowls. Place the lettuce on the bottom as a base, and evenly top with your meat mixture. Add the vegetables on top around the sides, and spoon on some Date Sweetened Ketchup

    9.

Nutrition Facts
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Servings: 4
Calories: 381
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Total Fat: 16.6g (21 %)
 Saturated Fat: 6.5g (33 %)
 Polyunsaturated Fat: 1.1g
 Monounsaturated Fat: 7.0g
Cholesterol: 85mg (28 %)
Sodium: 1004mg (44 %)
Total Carbohydrate: 26.3g (10 %)
 Fiber: 6.4g (23 %)
 Net Carbs: 19.9g
 Total Sugar: 7.9g
  Added Sugar: 0.0g (0 %)
Protein: 31.4g (63 %)
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Vitamin B12: 2.69mcg (112 %)
Vitamin D: 0.35mcg (2 %)
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Calcium: 226mg (17 %)
Iron: 4.83mg (27 %)
Magnesium: 80mg (19 %)
Potassium: 1180mg (25 %)
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Glycemic Index:
44.9

Glycemic Load:
13.8


Sources of Inspiration
https://www.fitmamarealfood.com/healthy-burger-bowl/#recipe

https://www.youtube.com/watch?v=-v8IqjVQvjU