P:E Burger Bowl
This burger bowl recipe has been designed for maximum satiety with a high protein:energy ratio. It’s a great go-to recipe to have in your repertoire when you’re looking for something quick and filling to smash your appetite.
Simply combine lean burgers with plenty of non-starchy veggies for a quick, satiating and nutrient-dense meal at any time.
The lean hamburger provides nearly all the calories along with vitamins B3, B5, B6 and B12 along with choline, iron, phosphorus, selenium, zinc and some potassium. The spinach and kale help to round out the nutrient profile with vitamins A, C and K.
One serve provides 570 calories, 85 g protein, 20 g fat, 7 g of net carbs and a protein:energy ratio of 4.1.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 3 beef patties – recipes on the next page
- 30 g (1 oz) green leaves (half spinach/ half kale)
- 20 g (0.7 oz) tomato, diced
- 10 g (0.35 oz) Jalapeño (optional)
- Place the greens and mushrooms on a plate.
- Heat a frypan to a medium/high heat, fry the burgers in their own fat, until cooked to your liking.
- Serve on the salad and mushrooms with your choice of vegetables, cottage cheese, a dill pickle and some Jalapeño (optional).
- To make the burgers, put the ground meat of choice in a bowl.
- Heat a frypan to a medium heat and spray with olive oil spray.
- Add diced onions and crushed garlic to the pan and lightly cook until soft. Turn heat off.
- Add onions to the ground meat.
- Add salt, pepper & tomato paste.
- Use your hands to mix all ingredients and roll into even balls about 100 g each.
- Flatten the balls to a patty shape.
- Cook as per instructions above or freeze ready for another time.
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