Mediterranean Beef Burger

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Minced meat seasoned with parsley, and dried tomatoes.

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Preparation : 15 min Cooking : 15 min
310 calories/serving
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Ingredients

4 sun-dried tomatoes (oil packed), finely chopped 16 g
3 tbsp Parsley Base 45 mL
1 eggs size large
400 g ground beef, extra-lean
4 tbsp Parmesan cheese, grated 12 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tbsp olive oil 15 mL
2 corn tortillas 90 g
1/2 Boston lettuce, or curly leaf 100 g
2 tomatoes, sliced 240 g

Before you start

These burgers can be cooked either in a pan on the stovetop or using an outdoor grill.

Method

  1. Preheat the outdoor grill.
  2. Finely chop the dried tomatoes, then put them in a bowl. Add the Parsley Base, egg, ground meat, and grated cheese. Season with salt and pepper to taste, then mix well until the mixture is well combined and smooth. Form the mixture into flat patties. To prevent the patties from puffing up, make a shallow depression with your thumb in the centre.
  3. Lightly brush the patties with the oil and cook on a hot grill for about 15 min, until the outside becomes golden-brown and the inside loses its pink colour. Turn them once halfway through the cooking. Alternatively, the patties can be cooked on the stovetop. Heat the oil in a frying pan over medium-high heat. Add the patties and cook for about 15 min, turning them once.
  4. Place each patty inside a tortilla. Add a few lettuce leaves and tomato slices then serve.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (180 g)

Amount

% Daily Value

Calories

310

Fat

17 g

26 %

Saturated 4.7 g
+ Trans 0.2 g

25 %

Cholesterol

100 mg

Sodium

130 mg

6 %

Carbohydrate

14 g

5 %

Fibre

2 g

9 %

Sugars

2 g

Net Carbs

12 g

Protein

25 g

Vitamin A

31 %

Vitamin C

26 %

Calcium

10 %

Iron

22 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Niacin, Phosphorus, Vitamin A, Vitamin B12, Vitamin K, Zinc
Good source of  :
Iron, Magnesium, Potassium, Vitamin B2, Vitamin B6, Vitamin E
Source of  :
Calcium, Copper, Fibre, Manganese, Pantothenic Acid, Selenium, Vitamin B1, Vitamin C, Vitamin D
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables ½
Meat and Alternatives 3
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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