EatSmarter exclusive recipe

Healthy, Spicy Beef Burger

with Onions, Chili Paste and Mango Chutney
4.545455
Average: 4.5 (11 votes)
(11 votes)
Healthy, Spicy Beef Burger

Healthy, Spicy Beef Burger - Burgers in their finest form: Both spicy and juicy!

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Health Score:
9,0 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
452
calories
Calories

Healthy, because

Even smarter

Nutritional values

Fast food is unhealthy? Thanks to good ingredients, my ass: Low-fat beef tartar scores with plenty of zinc and iron and, compared to pork, supplies less arachidonic acid, which increases inflammation. Wholemeal rolls provide dietary fibre, which ensures long-lasting satiation. And onions, tomatoes and lettuce also contain secondary plant substances.

Culinary creativity explicitly allowed! Why don't you top the burgers with blue cheese or goat's cheese? The spicy and hot rocket instead of romaine salad tastes great in the burger.

1 serving contains
(Percentage of daily recommendation)
Calorie452 kcal(22 %)
Protein50 g(51 %)
Fat10 g(9 %)
Carbohydrates37 g(25 %)
Sugar added5 g(20 %)
Roughage5.5 g(18 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.3 mg(28 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin20.2 mg(168 %)
Vitamin B₆0.4 mg(29 %)
Folate46 μg(15 %)
Pantothenic acid1.3 mg(22 %)
Biotin11 μg(24 %)
Vitamin B₁₂6 μg(200 %)
Vitamin C21 mg(22 %)
Potassium717 mg(18 %)
Calcium47 mg(5 %)
Magnesium103 mg(34 %)
Iron6.7 mg(45 %)
Iodine11 μg(6 %)
Zinc10.1 mg(126 %)
Saturated fatty acids2.3 g
Uric acid324 mg
Cholesterol90 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1 tablespoon
green Peppercorns (Glass)
11 ounces
1 teaspoon
1
small red Onion
2
Lettuce (Eg romaine lettuce)
1
1 tablespoon
2
2 tablespoons
Preparation

Kitchen utensils

1 Bowl, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Teaspoon, 1 Slotted spatula, 1 Brush, 1 Grill pan, 1 Salad spinner

Preparation steps

1.
Healthy, Spicy Beef Burger preparation step 1

Drain the peppercorns and chop finely. Add to a bowl and combine with beef and curry paste; season lightly with salt. Peel the onion and cut into rings. Rinse and spin dry lettuce leaves. Rinse tomatoes and cut crosswise into slices.

2.
Healthy, Spicy Beef Burger preparation step 2

Form the meat mixture into two equal-sized burgers. Coat a grill pan with the oil. Grill onion rings and burgers together, until desired doneness about 2-3 minutes per side. 

3.
Healthy, Spicy Beef Burger preparation step 3

Cut buns in half; place lettuce leaves on the bottom halves of buns. Place burgers on lettuce, and layer on onion rings and tomato slices. Dollop each with a tablespoon of mango chutney. Top with buns and serve.