Two lean beef burgers on wholegrain bread with lettuce, tomato, onion, mustard and ketchup. Fifteen minutes.
Ground beef is done at 71 C (160 F), the USDA safe minimum. The library measures it cooked; start with about a quarter more raw.
- Ready in15 minutes
- Prep5 min
- Cook10 min
- Serves1
Ingredients
- 150 g lean beef mince, 5% fat (cooked weight)
- 2 slices wholegrain bread
- 50 g lettuce (romaine / mixed leaves)
- 60 g tomatoes (incl. cherry)
- 20 g onions
- 1 tsp mustard
- 10 g ketchup
Method
- Season the mince with salt and pepper and shape it into two patties, pressing a dimple into the middle of each so they stay flat.
- Cook in a hot pan for four to five minutes a side until they reach 71 C inside and no pink remains.
- Toast the bread. Slice the tomato and onion.
- Build the burgers with the lettuce, tomato, onion, mustard and ketchup.
What this plate gives you
A burger from 5% lean mince is about 26 g of protein per 100 g cooked, and 150 g of it gives 39 g of the 49 g of protein at 13 g of fat for the whole plate, which is why this burger is 463 calories, under a quarter of a 2,000-calorie day. There is no egg or breadcrumb in the patty; salt, pepper, and a firm press. The beef is measured cooked, so start with about 185 g raw and cook it to 71 C.
Swaps
- A burger bun for the bread: about the same numbers.
- A slice of cheddar: about 80 more calories.
- Turkey mince: about the same numbers.
Keeping it
Cooked patties keep three to four days in the fridge and freeze for three months. Build the burger when you eat.
