Beef & Mint Burgers With Sweet Potato Fries and Wilted Spinach

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“The body achieves what the mind believes” 

This recipe is for one Burger and one person.

To make enough for the next day like I did, just double the amount of each ingredient

 

250g 5% Fat Mince Beef ( 310 Calories, 12g Fat, 0g Carbs, 52g Protein)

1/2 pack fresh mint, very finely chopped ( 33.5 Calories, 0.5g Fat, 4g Carbs, 1.5g Protein)

1 egg ( 17 Calories, 0g Fat, 0g Carbs, 0g Fat)

1 Slice Mature Cheddar Cheese ( 83 Calories, 7g Fat, 0g Carbs, 5g Protein)

1/4 Cucumber, sliced ( 10 Calories, 0g Fat, 0g Carbs, 1g Protein)

1 Tomato, sliced ( 15 Calories, 0g Fat, 0g Carbs, 0g Protein)

1 & 1/2 small sweet potatoes, peeled and finely chopped ( 98 Calories, 0g Fat, 21g Carbs, 1g Protein)

50g Spinach ( 15 Calories, 0.5g Fat, 1g Carbs, 1.5g Protein)

2 tbsp olive oil ( 250 Calories, 28g Fat, 0g Carbs, 0g Protein)

1 Wholemeal Bap ( 230 Calories, 3g Fat, 37g Carbs, 10g Protein)

 

Avocado Salsa

1/2 Avocado, mashed ( 120 Calories, 12g Fat, 1g Carbs, 1g Protein)

1/2 tbsp Olive oil ( 60 Calories, 7g Fat, 0g Carbs, 0g Protein)

1/4 Onion, finely diced ( 12.75 Calories, 0.25g Fat, 2.25g Carbs, 0.5g Protein)

1/2 red chilli, finely diced ( 2 Calories, 0g Fat, 0g Carbs, 0g Protein)

 

1) Put the Beef Mince in to a mixing bowl and crack the egg in to the bowl with the Mince. Season well and then mix well with your hands for a few minutes, binding the meat in to a round dough like ball.

2) To make the avocado salsa, slice the avocado and put it in a large mixing bowl. Mash the avocado well and then add the olive oil, diced chilli and the other half of the diced onion.

3) Add the very finely chopped mint and do exactly the same thing again so that the mint is well mixed in with all the meat and in a dough like shape ball again. Leave the mixture to the side for a few minutes whilst you prepare the sweet potato fries. The egg with the meat and mint helps bind the burgers a lot better.

4) Peel the Sweet Potatoes and then finely chop them in to very thin 1cm long strips.

5)  Put the sweet potato strips on to a baking tray and cover well with a generous amount of olive oil. Using a spatula mix well and then put in a pre heated oven and cook for approximately 20-25 minutes on Gas Mark 5.

6)  Form the Meat mixture in to a Burger sized shape ready, using the palms of your hands to widen it a little, flatten the middle and fingers to widen and flatten the edges. Leave to stand.

7) Get a frying pan out ready and put 50g Spinach in to the pan ready.

8) When the fries have 15 minutes left, heat 1 tablespoon of the olive oil in a wok or large non stick frying pan for a few minutes until piping hot, ensuring surface is boiling hot before putting the burger on.

9) Once piping hot, put the Burger on and cook for about 4 minutes each side on a medium to high heat, until medium. Lovely and cooked but still a little delicious amount of red colour still in middle.

10) When they are nearly done, drizzle spinach with other tablespoon of olive oil and cook on high heat for few minutes until beginning to wilt.

11) Take the Burger and Spinach off heat.

12)  Toast the bun and spread with the avocado salsa.

13) Put the Burger on the bun. Top with the slice of Cheddar, cucumber and tomato, then put the lid on the bun.

14) Serve accompanied with the sweet potato fries and wilted spinach.

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