I Made A Burger & Fries That Will Help You Lose Weight

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Macros: 676 calories, 78C, 23F, 47P
140 calorie burger bun
150g ground beef 95/5
1 slice American cheese
1/2 yellow onion
250g potatoes
1/4 tsp baking soda
salt, pepper, rosemary

10g light mayo
10g ketchup zero sugar
5g mustard
1 tbsp pickle juice
salt, pepper, 1/4 tsp garlic powder

Start by peeling the potatoes and cut them into wedges or french fries. Put them in a pot with 2000g of water, a strong pinch of salt, and 1/4 tsp baking soda. Simmer for 10 minutes on medium heat.

After simmering, drain the water and put the potatoes in a bowl. Add 2g oil, black pepper, and 1 tsp rosemary. Shake the bowl vigorously for 30 seconds. Then air fry at 200°C or 400°F for 20-22 minutes.

Meanwhile prep all burger ingredients and make the sauce by combining all ingredients in a small bowl and mixing until smooth. Form 2 beef balls out of the meat and place a small piece of parchment paper on top. Preheat a cast iron pan at medium heat, add in some oil, and then the diced onions with a pinch of salt. Fry onions for 2-3 minutes. Toast burger buns for 30 seconds, remove them, and add half the sauce on top of the bottom bun. Add the burger balls to the pan and press them down with a spatula and something heavy to form flat burger patties. Remove parchment paper and add some salt on top of the patties.

After 1 minute flip the patties and add cheese on top. Add a small splash of water to the pan and close the lid for 5 seconds until the cheese is melted. Add burger patties on the burger, then the onions, then the sauce, and lastly the top bun.

At this stage, fries should be ready as well so plate everything and enjoy :)

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[delt]

If you slice the onions very thin (thin C shapes) you can can throw them on top of the burger patty and smash them together. This way the onions will cook in the ground beef juices. The thinner you can slice the onions the quicker they will cook.

[christopherprescott]

Felu - I HIGHLY recommend getting a broad, sharp-edged burger spatula. It works wonders for pulling charred food off of iron without sacrificing that beautiful crust to the pan, and it helps tremendously with clean up on steel pans and cast iron. 🤙

[heyselice]

The baking soda tip is actually so good, I made fries without it before and that really does improve the crispiness! Great vid as always dude

[beyazkeyat]

Awesome tip with the baking soda! A good way to hold the patties together (and add even more protein) is to mix in egg whites before you form your meat ball/patty.

[takeshii]

For the cheese you can use the Jarlsberg Lite Reduced Fat Swiss Cheese Slices, 50 calories 7g protein, they used to sell at costco.

[BaronVonScrub]

The baking soda also raises the PH of the chips, which makes them brown better! :)

[abhishes]

This is a great recipe. Also while hunting for low calorie burger buns I have found Keto Buns which are just 50 calories. That is another great option to reduce the calories.

[arceyominyin]

Just a fantastic example of how lowering caloric intake doesnt have to be painful and sustainable dieting is possible with a little consideration of what youre actually cooking with. Thank you for showing the macro break down. I'm super impressed it only came out to 676 kcal.

[draggy]

Just bought the book. This recipe is so good I was about to add it to the 10 other recipes of yours I saved then realised that god damn you deserve to sell those books!

[tonydavila]

QUICK TIP. When doing smash burgers. It’s kind of hard on a cast iron pan on the stove top because I feel like you have a limited space. It’s stuck because you flipped too early. It should naturally released from the pan if the pan is seasoned properly. But you want a really hard surface that way it instantly browns the burger. Releases in like 30 seconds to a minute you flip to the other side of the pan that’s still extremely hot and finish it up on that side. The pan cools down really fast when you first put the burger on there so you can’t flip it on itself you have to flip it on a new spot.

This is hard on a cast-iron pan with more than one patty . And when you do multiple pan will collect a lot of oil and you can’t sear the burger anymore you’re pretty much to deep frying.

I’ve had good luck on well. Seasoned carbon steel pans. Because It heat up extremely fast. And they cool down really fast. Which is good to sear. Flip to the other side of the pan and it goes by a lot quicker because it gets hotter faster. And it has really fast heat transfer.

The best option I have found. People who have has black stone griddles. You probably have the best. To the rest of us peasants. Lodge makes like a 20 inch, or 24 inch cast-iron griddle. I get my coals put them in the coal chimney. Pull them out while they’re like 3/4 of the way done that way they’re still flames. Maybe put some fresh coals in the bottom of the grill. Dump my lip coals, don’t wait for it to settle. You want hot flames. Set it to the hottest setting. Throw your griddle on there. And you have maximum heat griddle-ing to your disposal. Remember just flip to a new spot every time that way you get fresh untouched heat. You’ll get the best browning on your smash burgers. And fat that leaks out. And the extreme heat flares onto your pan. It can get interesting.

[melange]

Min/max pro tip: you can use saurkraut in your burger. It will replace the pickled cucumber and also the lettuce if you live in a place where the lettuce is a bit sad off season. Also smash the burger on paper instead of in the pan and you will get a better burger.

[Nathansworld]

I made this burger yesterday. It was not only delicious but surprisingly very low in calories and high in Protein and so easy to make

[Randomness]

So glad I'm a BBQ sauce guy and not a mayo guy. There are great low sugar bbq sauce options and I end up adding only 10-20cals or so by using those.

[justincider]

You don't need the parchment paper to press the burgers. If you put them in the pan and let them cook a little you can flip them over and then press them. The cooked side will not stick to the spatula.

[DogukanSeptem]

This is genius! 600 calories for burger and fries is mental.

[healthhollow]

Try avocado or guacamole on a burger to replace the mayo! It’s tasty and provides healthy fats!

[AuroraManzeraDecq]

To replace mayo i make a vegan nutritional yeast sauce with cream soy. It's cream soy, tons of nutritional yeast to adjust both taste and texture, black pepper, garlic powder, salt and a squeeze of lemon. That with ketchup is my go to burger sauce now.

[marcino]

Vegan mayo is also really good if you want to reduce the total kcal of the meal. The ones I bought always had a mustardey aftertaste so I'd recommend using less mustard if you do decide to use vegan mayo

[EastAG]

Replace the white burger bun with a wholemeal one (increases kcal), reduce kcal by choosing reduced fat cheese slices, ends up being a similar amount but protein must increase to around 50g due to the wholemeal burger bun.

[KhaosSN]

I've been using ground turkey for making smashburgers like this and works really well with some basic seasoning too. Comes out a bit leaner then even the 90-93% ground beef options.