This is a great go-to recipe when you’re looking for something quick and filling. Simply combine some lean burgers (e.g. kangaroo, lean beef mince, venison, lean lamb, etc.) with plenty of non-starchy vege for a quick, satiating and nutrient-dense meal.
The hamburgers in this recipe provide half of the energy and a solid dose of bioavailable protein along with vitamins B3, B6 and B12, choline, iron, selenium and zinc. The tomato chutney lifts the vitamin A, vitamin C and potassium while the greens provide vitamins A, B5 and K1, folate, copper and potassium.
Scorecard
- Diet Quality Score = 79%
- Satiety Index Score = 55%
- Protein % = 31%
- P:E ratio = 0.9
Macros
One serving provides 416 calories, 32 g of protein, 24 g of fat, and 13 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 100 g ground kangaroo or your preferred lean meat, shaped into two patties.
- 30 g spinach
- 100 g cucumber, peeled and sliced
- ¼ avocado, chopped
- 4 asparagus spears, steamed
CHUTNEY
- A scant amount of oil for cooking
- half a small onion, roughly diced
- 2 cloves of garlic, crushed
- 10 cherry tomatoes, quartered
- A handful of parsley, chopped
Directions
- To make the chutney, heat a small fry pan to medium heat, then add a scant amount of your preferred fat.
- Add the onion, garlic, tomatoes and parsley and sauté for 5-10 minutes till soft and caramelised.
- While the chutney is cooking, place the spinach in a bowl, top with the asparagus, cucumber and avocado and set aside.
- Heat another frying pan to medium heat, and once hot (you don’t need any oil), add the patties, turn halfway, approximately 3 minutes a side or to your liking.
- Once ready, add to the bowl with the chutney on top and enjoy!
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
