Homemade Beef, Garlic, Onion and Parsley Burgers

8060A770-C649-4FAF-A4BC-A9F96E88387E

Nutrition is a valuable component that can help athletes both protect themselves and improve performance”Bill Toomey

 

There is more protein in Cod fillet than there is in Beef Mince. However, low fat Mince is still a very good dose of protein.

This dish is ideal either for recovery after a tough hard race or an ideal dish to tuck in to during your off season when your working hard preparing for the new season but also carb loading for the season ahead.

There are lots of good protein in the Mince Beef, and by using only 5% fat Mince you are ensuring that the majority of your dish is fat free. Using low fat obviously, reduces the chances of excess fat build up from any of the protein.

Sweet Potato Fries are particularly good for maintaining a healthy pancreas and are much healthier for Athletes than normal fries. Whilst the Liver is the main producer of Glucose as a back up once the Brains quantity is used up, the Pancreas still remains a vital part of the system.

Sweet Potato’s are high in Vitamin A especially and are very good for boosting your immune system.

By serving the Burger with a side salad containing Feta Cheese, you are also ensuring that you include important minerals in your meal. Green Salad and vegetables contain lots of healthy folates in addition to Vitamin C, which are not only important for athletes, but for our immune systems in general.

Feta Cheese contains linolec acid, which is an important antioxidant, and it is a great source of Vitamin B2 and B12.

Vitamin B12 is vital for healthy bone marrow and for contributing to a healthy blood cell production.

 

375g 5% Fat Lean Mince Beef ( 672 Calories, 20g Fat, 0g Carbs, 31g Protein)

15g of Parsley ( 1 Calorie, 0g Fat, 0g Carbs, 0g Protein)

4 or 5 Onion Shallots ( 23 Calories, 0g Fat, 3g Carbs, 2g Protein)

3 Cloves of Garlic (Crushed) ( 13 Calories, 0g Fat, 3g Carbs, 1g Protein)

3 Medium- Large Sweet Potatoes ( 216 Calories, 1g Fat, 43g Carbs, 5g Protein)

1/4 Bag of Salad Leaves ( 49 Calories, 1g Fat, 8g Carbs, 2g Protein)

4 Cherry Tomatoes ( 120 Calories, 0g Fat, 3g Carbs, 1g Fat)

100g Feta Cheese ( 276 Calories, 23g Fat, 1g Carbs, 17g Protein)

 
1) Chop the Onion Shallots and the Parsley and put them in a deep mixing bowl. Crush the cloves of garlic and add them to the bowl.

2) Add the Mince Beef, mixing all of the ingredients together until the Parsley etc is ingratiated in to the Beef.

3) Shape the mix in to three large Burgers using your hands. Place them on a metal oven tray lined with baking paper, covering them in cling film. Place them in the fridge for a couple of hours in order to allow them time to marinate all the flavours together.

4) After a couple hours, put the oven on to Gas Mark 5. Peel the Sweet Potatoes and chop them in to 1 inch long strips.

5) Heat 2 tbsps of Oil in an ovenproof tray in the oven. Once the oil has got even funnier and spread all over the tray, add the Sweet Potato fries, shaking them and mixing them in with all the oil. Cook in the oven for 45 minutes on gas mark 5, shaking them and re-arranging them every 15 minutes.

6) After 25 minutes, prepare the side salad on to the plates ready.

7) With 10 minutes remaining on the Fries, place the burgers on a griddle pan and cook on a medium heat for 5 minutes on each side for a Medium Well finish.

8) Once cooked, Toast and butter the Ciabatta and place the burgers in to the Ciabatta. Top with Extra Mature Cheddar Cheese Then place the lid on top.

9) Serve with the Side Salad and Sweet Potato Fries.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s