A tasty, juicy hamburger can be just the thing for a satisfying, healthy lunch or dinner.
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Preparation Time
10 minutes
Cooking Time
10-20 minutes
Difficulty Rating
1
Health Level
4
Serves
5
Ingredients
- 1 lb. / 454 g 93+% lean ground sirloin beef, preferably organic pastured
- 1 egg, preferably organic pastured or omega-3
- 1 large onion, chopped
- 1 cup / 120 g steel-cut or whole oats
- 1 tsp. / 6 g salt or substitute (optional)
- 1 tsp. / 2 ground black pepper
- 1 Tbsp. / 14 ml olive oil
Directions
- Blend together the first 6 items.
- Form into 6 patties.
- Warm oil in lidded non-stick skillet over medium-high heat.
- Brown patties in on both sides, then cover skillet and cook until cooked desired doneness.
A tasty, juicy hamburger can be just the thing for an easy, satisfying, and healthy lunch or dinner.
Serving size: 1 patty, 3½ oz / 100 g cooked
Exchanges per Serving: 0 Carb, 3 Protein, 0 Fat
The pic looks as though grated carrot was added? Going to try it that way.
this doesn’t have anything to do with recipes, i just had a couple of questions about some things, and i didn’t know where to post the questions, so here it goes,what does it mean, when it says on the menu-( ham–uncured) but most hams are cured. and then by the other meats it says-(-pastured) so it all has to be home grown meat? then more questions,I don’t know what Quinoa or couscous are, could you please inform me, thank you, oh and the last thing is, it says 1 ounce of chocolate high 0/0 cocoa. sorry for sounding dumb, I would sure appreciate the info tho, thank you.
Hi, papagrandmat. There are an increasing number of ham and similar products that are considered uncured, as they use a natural source of nitrite (celery) instead of artificial; some products have neither, and are simply smoked. As for pastured, there are stores that sell pastured meat from larger-scale operations – CostCo is such a place. If you are interested in “home-grown,” EatWild (http://www.eatwild.com/products/) is a great searchable resource. Quinoa and couscous are grain-like products that are used as alternatives to rice – couscous is wheat-based, while quinoa is wheat- and gluten-free. Regarding chocolate “high %” means the percent of actual pure cocoa is 70% or higher, which means it has more beneficial compounds, and less sugar.
Im still new to all this! We are having these tonight. With regards to the wholemeal bun, what do you mean by 2 carb exchanges?
Hi, Avril. Exchanges just refer to modular units of nutrients that you can use to build menus. If you click on “Exchange mode” in the toolbar above your current menu, you will see how many exchanges of which food groups you are allotted for each meal.
Hi, Lew. Absolutely!
could this be used when my meal planner says beef lean?
Sounds great, gonna try it, but grill the burgers.
Hi, Irvina. We always recommend old-fashioned oats (also known as “steel-cut”).
Is it quick oaks or old fashion ?
Hi, lisajp16. Oven-baked wedges brushed with olive oil and seasoned (skin on, of course) is always a good choice, and easy alternative to unhealthy fries.
What kind of potato based side would be healthy for this?
Hi, jimmenzel. Sure – just try to avoid causing too much blacking of the meat.
My wife insists on grilled hamburgers. Can I grill them “ingredient free” outside, then bring ’em in and do gentle browning of the patties WITH the ingredients in olive oil?
Hi, MMangar. Whole grain rolls are great (each = 2 carb exchanges), as is a bed of whole rice or similar grain. If you want to go extra-light, wrapping them in lettuce leaves instead of a bun is delicious.
Any ideas on what to have the burgers on? I’d like to try this with ground turkey.
This recipe sounds delicious. I printed it out & I’m going to make it for dinner for me & my daughter. I always use 90-93% lean beef. T.Y.
Is there a guide somewhere on how to do the exchanges. When could we use this recipe?
This looks wonderful. I’m going to try it.
I would like to try this , it looks delicious
these are yummy!
Hi, Connienana. Some of our recipes (such as this one) are from Clubmembers rather that from our own team, and so don’t yet have that information. We will gradually add information for carb, protein, and fat exchanges for all recipes.
How come there isn’t a list of carbs on every recipe?
Hi, Nylsor. This recipe was submitted by another Clubmember, so we haven’t tried it out in our own test kitchen. You may very well get away with not using the oats.
I found the burgers to be very dry. Even though it has a little olive oil in it, it must be because the meat barely has any fat for moisture and adding all the oats dried it out even more.
Then they were cooked to long lean meet can be very dry if over cooked.
I tried these today. My whole family loved them! I put them in between lettuce leaf cups with tomato and yellow mustard, yum!
These are delicious, Thank you for the recipe.