American · Dinner
Smash Burger (High-Protein)
A double smash burger built from two thin-pressed lean beef patties seared hard on a griddle for a lacy crust, topped with melted cheddar, then stacked on a whole wheat bun with a black bean spread, lettuce, tomato and onion. Lean beef, beans and cheese push the protein high while keeping fat controlled.
$5
10 minsPrep
8 minsCook
18 minsTotal
MediumLevel
Nutrition per serving
694Calories
58.3gProtein
27.6gFat
51.6gCarbs
9.2gSugar
10.4gFiber
1009mgSodium
186mgChol
11.3gSat Fat
high-fiber
protein-rich
thirty-min-meals
high-protein
Instructions
1
Prep
Divide the beef into two loose balls, season the outside with salt and pepper, and toast the whole wheat bun halves.
2
Blitz
Mash the drained black beans with the Dijon in a bowl using a fork until a spreadable, slightly textured paste forms.
3
Sear
Heat a cast-iron griddle with the olive oil over high heat 3 minutes, press both beef balls flat, and sear 2 minutes until edges go lacy and brown.
4
Melt
Flip both patties, lay the cheddar over one, and cook over high heat 1 to 2 minutes until the cheese slumps and the crust deepens.
5
Plate
Spread the bean paste on the bun base, stack both patties, top with lettuce, tomato and onion, close and serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g lean ground beef
- 2 oz56g cheddar cheese, 1 slice
- 22 whole wheat burger bun (170g)
- 7 oz200g canned black beans, drained (about a quarter of a 15 oz can)
- 22 small handful (40g) lettuce
- 44 tomato slices (80g)
- 44 thin onion rings (40g)
- 2 tsp2 tsp Dijon mustard
- 1 tsp1 tsp olive oil
- a pinch of salt
- a pinch of black pepper
