American · Lunch
Smash Burger (Low-Calorie)
A single lean beef patty smashed thin on a screaming-hot skillet for maximum crust, tucked into a light bun with a slice of American cheese, crisp lettuce, tomato, onion and a little mustard. Leaner mince and skipping added oil keep the calories down while the smash sear preserves the flavour.
$3
10 minsPrep
6 minsCook
16 minsTotal
EasyLevel
Nutrition per serving
387Calories
37.9gProtein
16.6gFat
20.3gCarbs
5gSugar
2gFiber
1147mgSodium
106mgChol
Instructions
1
Prep
Loosely form the lean ground beef into a rough ball and season the outside with the salt and black pepper.
2
Toast
Toast the cut faces of the hamburger bun in a dry skillet over medium heat 1 minute until golden and lightly crisp.
3
Sear
Set a dry skillet over high heat, drop in the beef ball and smash it flat, then sear 2 minutes until a deep brown crust forms.
4
Melt
Flip the patty, lay the American cheese on top and cook over medium-high heat 1 to 2 minutes until browned and the cheese melts.
5
Plate
Spread mustard on the bun base, stack lettuce, tomato, the cheesy patty and onion rings, cap and serve immediately.
Serves
1 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 4.2 oz120g lean ground beef
- 11 light hamburger bun (50g)
- 1 slice19g American cheese
- 11 small handful (20g) lettuce
- 22 tomato slices (30g)
- 22 thin onion rings (15g)
- 1 tsp1 tsp Dijon mustard
- 1/4 tsp1/4 tsp salt
- 1/8 tsp1/8 tsp black pepper