Hamburgers
Hamburgers - Whole-grain on the outside, meaty on the inside
Healthy, because
Even smarter
Nutritional values
The popular burger doesn't have to be a "calorie bomb", as this one proves: The tartar is extra low in fat, but high in protein.
If you want to save even more fat, take a cheese with 30 percent fat and grill the burgers instead of frying them in oil.
(Percentage of daily recommendation)
| Calorie | 562 cal. | (27 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 16.9 mg | (141 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 17.1 μg | (38 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 86 mg | (91 %) | ||
| Potassium | 794 mg | (20 %) | ||
| Calcium | 419 mg | (42 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 8.4 mg | (105 %) | ||
| Saturated fatty acids | 8 g | |||
| Uric acid | 227 mg | |||
| Cholesterol | 141 mg |
Ingredients
- Ingredients
- 4 ozs Quark
- 2 day-old White rolls (about 40 grams)
- 11 ozs Ground sirloin
- 1 egg
- 1 small onion
- 1 small garlic clove
- salt
- freshly ground white peppers
- ½ tsp ground paprika (sweet)
- 1 tsp rolled Oats
- 1 red Bell pepper (about 200 grams)
- 3 Tbsps Canola oil
- 2 large Tomatoes (about 80 grams)
- 4 leaves Lettuce
- 4 Whole wheat buns (about 45 grams)
- 2 Tbsps Tomato paste
- 4 slices Emmentaler cheese (about 30 grams)
Kitchen utensils
Preparation steps
Drain the quark in a fine sieve.
In a bowl, soak the white rolls in hot water. Squeeze the excess water from the rolls and place in a bowl. Crumble the rolls and add to a bowl with the egg and ground sirloin.
Peel onion and garlic and chop finely. Add to the breadcrumb mixture.
Add the drained quark, salt and white pepper to taste, paprika and oats to the breadcrumb mixture. Use the dough hook of a hand mixer to mix the ingredients into a dough.
Rinse bell pepper, cut in half and remove seeds. Chop bell pepper into very small cubes and mix with the meat mixture. With moistened hands form 4 flat patties.
Heat the oil in a skillet and fry the hamburger patties over medium heat until a crust has formed, about 5 minutes. Then turn patties and fry the other side for an additional 5 minutes.
Rinse tomatoes, cut out stems, and cut tomatoes into slices. Rinse lettuce leaves and shake dry.
Split the whole-wheat buns in half and spread a thin layer of tomato paste on the bottom halves. Place a slice of cheese and a slice of tomato on each bottom bun half.
Place the hamburger patties on the tomatoes and top each with 1 lettuce leaf. Place top bun half on each hamburger and serve immediately.
