Simple Burger Patties

GF DF NF SF Apr 15, 2024

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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

- 1 lb (454 g) Ground beef, 93/7
- 1 tbsp (15 g) Soy sauce, low sodium, gluten free
- 2 tsp (6 g) Paprika
- 1 tsp (3 g) Garlic powder
- 1 tsp (3 g) Onion powder
- 1/2 tsp (3 g) Salt
- 1/2 tsp (1.5 g) Black pepper, ground
- 1/4 tsp (0.75 g) Cayenne pepper

1. Combine all burger ingredients together in a bowl - meat, soy sauce, paprika, garlic, onion, black pepper, salt, and cayenne pepper

2. 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

3. 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

4. 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

https://www.poormanprotein.com/recipes/burger-patties

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:

$1.24

Ingredients

Serving(s)

1 lb Ground beef, 93/7
1 tbsp Soy sauce, low sodium, gluten free
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

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1. Combine all burger ingredients together in a bowl - meat, soy sauce, paprika, garlic, onion, black pepper, salt, and cayenne pepper

2. 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

3. 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

4. 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

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 %)

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Glycemic Index

:

20.6

Glycemic Load

:

0.5

Sources of Inspiration

https://thebigmansworld.com/air-fryer-turkey-burgers/

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