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Abs are Made in the Kitchen | Spicy Beef Burgers | Erin Stern

Burgers - They can be high in fats, which makes them unsuitable for many meal plans. Creating a healthy version isn’t easy, as lean meats have a tendency to dry out and can lack the flavor fats provide. The following recipe creates a juicy and flavorful burger that is a healthy alternative to the standard chuck burger!

The key to increasing flavor and juiciness is to add distinct spices and binders. Spices are calorie-free, but offer depth, warmth, and interest to dishes. In the case of lean ground meats, binders help hold burgers together and retain moisture. We’ll use an egg, parmesan cheese, and onion flakes. The egg, when mixed well into the burger meat, keeps the burgers in one piece. Similarly, the cheese melts within the burger and binds it. Lastly, onion flakes absorb and hold excess moisture. The dried flakes are reconstituted and not only keep the burger together, but take on a fresh onion flavor. 

The burgers can be made ahead and stored in the refrigerator for up to 5 days. They’re portable and easy for meal prep. When you form equal sized burgers, there’s no need to weigh each one. Let’s get into what’s needed for this recipe!

Ingredients:

  • 1 lb. 92/8 lean ground beef
  • 1 large egg
  • 2 tbsp Harissa sauce or salsa
  • ¼ cup dry parmesan cheese
  • 1 tbsp dried onion flake
  • 1 tsp roasted garlic powder
  • Pinch of salt
  • ½ tsp pepper
     

Directions:

  1. Spray a cast iron skillet with coconut oil and set to medium heat. In a large bowl, combine all ingredients and mix well. Be careful to mix ingredients thoroughly, but do not over mix, as this will make the burgers tough.
  2. Form into 4 equal-sized patties. Place burgers into skillet and cook for 4-6 minutes per side. Be careful not to press the burgers, as this will cause them to lose moisture. 
  3. Serve hot. One burger is one serving. 

Some flavor variations include substituting salsa verde, Sriracha, tomato sauce, no-sugar added ketchup, and even light dressing for the Harissa sauce. 

Nutrition Facts
4 Servings
Amount Per 1 Serving:

  • Calories 227.5
  • Total Fat 12.4 g
  • Total Carbohydrate 1.1 g
  • Protein 26.3 g

In the kitchen, I rely on healthy meals to keep me going. In the gym, I rely on PEAK ATP to keep me training with intensity. I take it before every workout!

Thank you for reading! Be sure to check out the corresponding video for a demonstration and for more tips. Until next time, eat well, y’all!


Erin Stern, 2x Ms. Figure Olympia

 


Posted By Molly A, TSI USA Inc. on December 27, 2017


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