Continuing on from the first post is as follows, the nutritional information of the burger in the picture that I made during the week for dinner and how I made them can be found below.
So as not to in undo all of the hard work and exercise in one sitting I have put together a few simple ingredients to make a burger that is macro friendly, and tasty too. All of the ingredients can be found on myfitnesspal. The weekly shop for vegetables etc. are from Aldi and the meats are from Kerrigans in Malahide. Alternatively if Kerrigans don’t have the mince, then any lean mince from the butchers or Aldi’s less than 5% fat will do.
Usually we buy Kerrigans pre made burgers that are 120g. Since both of us like them a bit bigger I mix them all up in a bowl and weigh them out again at 226g. Yes you could just save the hassle and eat two of the pre made burgers but that extra bit of meat doesn’t fit in the bun and gets a bit messy.
Macro Breakdown for one burger:
- Calories – 595
- Protein – 75.6g
- Carbs – 29.5g
- Fat – 18.5g
Ingredients used to make one burger.
- 226g (1/2 pound) lean mined beef
- 2 lean bacon medallions
- 1 slice low fat cheese
- 1 brioche bun
- 15g lighter than light mayonnaise
- 15g reduced sugar ketchup
- 5g yellow mustard
- Few slices of red onion
- Sliced pickle
- Baby gem lettuce
- Cracked black pepper
- Rock salt
- Heat up a griddle pan (no oil is needed).
- Mix the meat up in a bowl with the salt & pepper.
- In your hands roll 226g of meat into a ball.
- Then shape into a paty by pressing it down and shape it until nice and round.
- Griddle pan should be hot, so place the burger in the pan & cook away on a medium/high heat on each side for a 4-5 minutes.
- Add the bacon medallions and let them cool for a few minutes.
- Let the meats cook. In the mean time slice up some red onion, pickles and lettuce and get the buns and cheese ready.
- Place the cheese on the burger and let it melt.
- Toast the buns and then be ready to assemble (I toast them on the pan, as it gives a cool rustic look).
- To assemble: bottom bun, mayo, lettuce, beef, onions, pickle, ketchup & mustard, top bun.
It seems like a lot of work but after making these once or twice then the pattern becomes more familiar and much easier in the future. Practice makes perfect eh?..
Over time you will take out and add ingredients to make it the way you like. Which is great because burgers are so versatile you can do whatever you want. I will be sure in the future to make a few variations using turkey mince.
Most of all, enjoy what you eat.