Juicy Homemade Burgers
Protein Injection
Yes, It's eating time again, and I have to write this hub quickly, as I make this meal, as I have to go to work. So lets start.
These are my juicy burgers I make, usually when I've had a good hard training session, as I've had today, so a good dose of protein and vegetables is required for a roaring hungry lad. I have prepared the burger mix yesterday, letting all the flavours settle and come together, and hopefully very tasty.
Burger Recipe - Makes 4
- 500g of lean minced ground, chuck or sirloin meat.
- 1 Egg, (to bind) either the white or yolk, I like to use both.
- 2 Tablespoons of tomato ketchup.
- 1 Tablespoon of Worcester sauce.
- 1 Teaspoon of cumin.
- Salt and cracked black pepper. Easy on the salt, unnecessary, time to train your taste buds people.
My veg today
- Broccoli, everyday, I can never get enough. Ton of vitamins and fibre.
- 4 Flat-cap mushrooms, I use these instead of bread buns.
- Sweet-potato and parsnip chunks. Rich in carbohydrates and vitamins.
- Yellow onions, Plenty of vitamins.
Quick Steps
1. Heat oven(180') peel the sweet-potato and parsnips into 1 inch chunks, toss in a little olive oil and cumin, bake in the oven 'till cooked through and a little brown, very tasty. 20minutes.
2. In a bowl, mix all the burger ingredients together, mix should be nice and wet, but the egg will hold it together, making them nice and juicy, no need for breadcrumbs or flour.
3. Split mix in to 4 even meatballs, pat in to burger shape, heat a pan, little olive oil, seal the burgers on both sides, this keeps the juice in, and finish in a heated oven(180') and cook for around 10 Min's, make sure they are cooked through.
4. Peel one whole onion, cut in half and slice, heat a pan, add olive oil, fry the onions for about 2-3 minutes then turn down the heat and cook slowly, the onions will color and become sweet, just add a little salt and pepper.
5. Cut the broccoli in to flowers, and boil or steam. I like to cook my broccoli for 2-3 minutes, no longer, keeping it green and crunchy, saving all the vitamins.
6. Oven bake the Flat cap mushrooms for about 5-6 minutes, place on top of burger as the buns, really great with the burger.
Now put all together, eat and be merry, and hopefully full of energy as I am.
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