American · Dinner
Smash Burger
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 black bean spread, lettuce, tomato and onion. Engineered to deliver high protein and fiber 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
612mgPotassium
267mgCalcium
4.2mgIron
1.4mcgVitamin B12
8.1mgVitamin C
Goes well with
Sparkling Water with Lime
local
Root Beer
international
high-fiber
protein-rich
high-protein
Instructions
1
Prep
Divide the beef into two loose balls, season outside with salt and pepper, and toast the whole wheat bun halves.
2
Blitz
Mash the drained black beans with Dijon in a bowl using a fork until a spreadable, slightly textured paste forms.
3
Sear
Heat a cast-iron griddle with olive oil over high heat 3 minutes, press both beef balls flat, and sear 2 minutes until edges turn lacy and brown.
4
Melt
Flip both patties, lay cheddar over one, and cook over high heat 1 to 2 minutes until cheese slumps and the crust deepens.
5
Plate
Spread bean paste on 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
- 400g14 oz lean ground beef
- 56g2 oz cheddar cheese, 1 slice
- 22 whole wheat burger bun (170g)
- 200g7 oz canned black beans, drained (about a quarter of a 15 oz can)
- 40gsmall handful lettuce
- 80g4 slices tomato
- 40g4 thin rings onion
- 2 tsp2 tsp Dijon mustard
- 1 tsp1 tsp olive oil
- a pinch of salt
- a pinch of black pepper
