EatSmarter exclusive recipe

Hamburgers

Family Dining (2 Adults and 2 Children)
3
Average: 3 (1 vote)
(1 vote)
Hamburgers

Hamburgers - Whole-grain on the outside, meaty on the inside

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Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
562
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie562 cal.(27 %)
Protein48 g(49 %)
Fat23 g(20 %)
Carbohydrates38 g(25 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.6 μg(3 %)
Vitamin E5.8 mg(48 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.6 mg(55 %)
Niacin16.9 mg(141 %)
Vitamin B₆0.5 mg(36 %)
Folate75 μg(25 %)
Pantothenic acid1.7 mg(28 %)
Biotin17.1 μg(38 %)
Vitamin B₁₂4.9 μg(163 %)
Vitamin C86 mg(91 %)
Potassium794 mg(20 %)
Calcium419 mg(42 %)
Magnesium102 mg(34 %)
Iron5.7 mg(38 %)
Iodine25 μg(13 %)
Zinc8.4 mg(105 %)
Saturated fatty acids8 g
Uric acid227 mg
Cholesterol141 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
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)
How healthy are the main ingredients?
Emmentaler cheeseTomato pasteOatseggoniongarlic clove
Preparation

Kitchen utensils

1 Fine-mesh sieve, 2 Bowls, 1 Cutting board, 1 Small knife, 1 Teaspoon, 1 Hand mixer, 1 Tablespoon, 1 Skillet, 1 Slotted spatula, 1 Serrated knife, 1 Knife

Preparation steps

1.
Hamburgers preparation step 1

Drain the quark in a fine sieve. 

2.
Hamburgers preparation step 2

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. 

3.
Hamburgers preparation step 3

Peel onion and garlic and chop finely. Add to the breadcrumb mixture. 

4.
Hamburgers preparation step 4

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.

5.
Hamburgers preparation step 5

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.

6.
Hamburgers preparation step 6

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.

7.
Hamburgers preparation step 7

Rinse tomatoes, cut out stems, and cut tomatoes into slices. Rinse lettuce leaves and shake dry.

8.
Hamburgers preparation step 8

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. 

9.
Hamburgers preparation step 9

Place the hamburger patties on the tomatoes and top each with 1 lettuce leaf. Place top bun half on each hamburger and serve immediately.

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