Description
This is my healthy take on a classic burger sandwich. I've kept it simple with just a patty and my No Yeast Whole Wheat Burger Buns, so feel free to add whatever toppings or sauces you desire, like lettuce, tomato, and my Date Sweetened Ketchup. Or you can turn your sandwich into a salad with my Chopped Burger Bowl with Sweet Potatoes
Time
Prep Time:
10 minutes
Cook Time:
10 minutes
Total Time:
20 minutes
Cost
Total Cost:
Cost per Serving:
$1.18
Ingredients
Serving(s)
- 1 lb Ground beef, 93/7
- 1 tbsp Low sodium soy sauce
- 2 tsp Paprika
- 1 tsp Garlic powder
- 1 tsp Onion powder
- 1/2 tsp Salt
- 1/2 tsp Black pepper, ground
- 1/4 tsp Cayenne pepper
Instructions
Cook Mode Off: Prevents screen dimming
- Combine all burger ingredients together in a bowl - meat, soy sauce, paprika, garlic, onion, black pepper, salt, and cayenne pepper
- Shape the meat into 4 equally sized balls, about 120 g each. Flatten into a burger patty shape (I should have flattened these more; keep in mind they will shrink a lot), and seal the sides to make an even circle with no jutting out edges. Lightly wetting your hands may help to prevent sticking
- Add your 4 patties to a preheated 400F air fryer. Air fry for 8-10 minutes, flipping halfway through, until the patties are at least 165F. Let sit for 5 minutes before assembling into burgers
- You could also cook them on a grill outside, or use a grill pan (or regular frying pan) over medium heat on your stove. Cook for a few minutes each side, flipping occasionally, until done to your liking
Nutrition Facts
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Servings: 4
Calories: 183
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Total Fat: 8.1g (10 %)
Saturated Fat: 3.3g (17 %)
Polyunsaturated Fat: 0.4g
Monounsaturated Fat: 3.3g
Cholesterol: 71mg (24 %)
Sodium: 495mg (22 %)
Total Carbohydrate: 2.1g (1 %)
Fiber: 0.7g (2 %)
Net Carbs: 1.4g
Total Sugar: 0.2g
Added Sugar: 0.0g (0%)
Protein: 24.4g (49 %)
Total Fat: 8.1g (10 %)
Saturated Fat: 3.3g (17 %)
Polyunsaturated Fat: 0.4g
Monounsaturated Fat: 3.3g
Cholesterol: 71mg (24 %)
Sodium: 495mg (22 %)
Total Carbohydrate: 2.1g (1 %)
Fiber: 0.7g (2 %)
Net Carbs: 1.4g
Total Sugar: 0.2g
Added Sugar: 0.0g (0%)
Protein: 24.4g (49 %)
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Vitamin B12: 2.53mcg (105 %)
Vitamin D: 0.11mcg (1 %)
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Calcium: 20mg (2 %)
Iron: 3.03mg (17 %)
Magnesium: 30mg (7 %)
Potassium: 441mg (9 %)
------------------------------------------Vitamin B12: 2.53mcg (105 %)
Vitamin D: 0.11mcg (1 %)
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Calcium: 20mg (2 %)
Iron: 3.03mg (17 %)
Magnesium: 30mg (7 %)
Potassium: 441mg (9 %)
Glycemic Index:
19.7
Glycemic Load:
0.4