I Made A Burger & Fries That Will Help You Lose Weight
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- เผยแพร่เมื่อ 19 พ.ค. 2024
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Macros: 676 calories, 78C, 23F, 47P
140 calorie burger bun
150g ground beef 95/5
1 slice American cheese
1/2 yellow onion
250g potatoes
1/4 tsp baking soda
salt, pepper, rosemary
10g light mayo
10g ketchup zero sugar
5g mustard
1 tbsp pickle juice
salt, pepper, 1/4 tsp garlic powder
Start by peeling the potatoes and cut them into wedges or french fries. Put them in a pot with 2000g of water, a strong pinch of salt, and 1/4 tsp baking soda. Simmer for 10 minutes on medium heat.
After simmering, drain the water and put the potatoes in a bowl. Add 2g oil, black pepper, and 1 tsp rosemary. Shake the bowl vigorously for 30 seconds. Then air fry at 200°C or 400°F for 20-22 minutes.
Meanwhile prep all burger ingredients and make the sauce by combining all ingredients in a small bowl and mixing until smooth. Form 2 beef balls out of the meat and place a small piece of parchment paper on top. Preheat a cast iron pan at medium heat, add in some oil, and then the diced onions with a pinch of salt. Fry onions for 2-3 minutes. Toast burger buns for 30 seconds, remove them, and add half the sauce on top of the bottom bun. Add the burger balls to the pan and press them down with a spatula and something heavy to form flat burger patties. Remove parchment paper and add some salt on top of the patties.
After 1 minute flip the patties and add cheese on top. Add a small splash of water to the pan and close the lid for 5 seconds until the cheese is melted. Add burger patties on the burger, then the onions, then the sauce, and lastly the top bun.
At this stage, fries should be ready as well so plate everything and enjoy :)
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My cookbook: payhip.com/b/7ubMY
I bought the book 3 weeks ago and i love it but i didn’t receive any updates so far … how often is the books updated ? Thank you
Hi Nino, I always update the book every 6 weeks or so with 10-12 recipes. I don't like updating the book every week with 1-2 recipes as I don't want to spam you
quick question, the ebook is marked as 49 euros for me... is there a way to pay in CAD?
@@ThePhilz101 why would that matter? Pretty much any online banking, credit card or something like Paypal will automatically convert into your desired currency
@@ggpromise596 lol, I'm not paying 49 euros for a book... way too expensive.
If you slice the onions very thin (thin C shapes) you can can throw them on top of the burger patty and smash them together. This way the onions will cook in the ground beef juices. The thinner you can slice the onions the quicker they will cook.
This does not work very well for lean ground beef as it will not have as much juice.
also known as an Oklahoma Onion Burger
@@tanory07 that's correct. 95% lean is too lean for my preference but you can still get decently sautéed onions if you can slice them thin enough and salt them before cooking to remove some of the water content. I tend to use 85% or 90% lean and the onions come out really nice that way.
Sounds nice! Aren't these oklahoma onion burgers? never tried those
@@FeluI'm sitting in my home in OKC right now. Yes, that's pretty much exactly what it is.
Felu - I HIGHLY recommend getting a broad, sharp-edged burger spatula. It works wonders for pulling charred food off of iron without sacrificing that beautiful crust to the pan, and it helps tremendously with clean up on steel pans and cast iron. 🤙
Thanks for the tip!
The baking soda tip is actually so good, I made fries without it before and that really does improve the crispiness! Great vid as always dude
What works even better is Baking Powder.
@@neoasura I’m a professional chef i’m always playing around with food and different techniques lol cornstarch as well it’s really good crispy outside creamy inside I do it for home fries..
This is genius! 600 calories for burger and fries is mental.
Awesome tip with the baking soda! A good way to hold the patties together (and add even more protein) is to mix in egg whites before you form your meat ball/patty.
Will definitely try this, burgers are a big weakness of mine so it's good to have a lower calorie option when the urge hits!
Hope you enjoy!
The baking soda also raises the PH of the chips, which makes them brown better! :)
Thank you man! I will definitely try this in the future. Finally, a burger meal I can enjoy without worries for physical fitness. You are a legend! Keep it up!💪🔥
Just bought the book. This recipe is so good I was about to add it to the 10 other recipes of yours I saved then realised that god damn you deserve to sell those books!
I just wanted to post a thank you, watching your videos and learning these recipes has re-inspired me on my diet. love the noodles you made and now these chips.... i are amazing too.
Great!!! We made the Burger & Fries today and it was delicious :D Thank you!
Just a fantastic example of how lowering caloric intake doesnt have to be painful and sustainable dieting is possible with a little consideration of what youre actually cooking with. Thank you for showing the macro break down. I'm super impressed it only came out to 676 kcal.
Vegan mayo is also really good if you want to reduce the total kcal of the meal. The ones I bought always had a mustardey aftertaste so I'd recommend using less mustard if you do decide to use vegan mayo
This is a great recipe. Also while hunting for low calorie burger buns I have found Keto Buns which are just 50 calories. That is another great option to reduce the calories.
Keto buns are great but they are nowhere to find where I live
Keto buns also have good protein as well but they are so much more expensive usually
For the cheese you can use the Jarlsberg Lite Reduced Fat Swiss Cheese Slices, 50 calories 7g protein, they used to sell at costco.
this was delicious! scrapped the sauce for no sugar bbq and added sweet potato fries - thoroughly enjoyed!
I know this is gonna be an amazing substitute for when the craving hits (while cutting). Thanks for sharing!
Absolutely!
QUICK TIP. When doing smash burgers. It’s kind of hard on a cast iron pan on the stove top because I feel like you have a limited space. It’s stuck because you flipped too early. It should naturally released from the pan if the pan is seasoned properly. But you want a really hard surface that way it instantly browns the burger. Releases in like 30 seconds to a minute you flip to the other side of the pan that’s still extremely hot and finish it up on that side. The pan cools down really fast when you first put the burger on there so you can’t flip it on itself you have to flip it on a new spot.
This is hard on a cast-iron pan with more than one patty . And when you do multiple pan will collect a lot of oil and you can’t sear the burger anymore you’re pretty much to deep frying.
I’ve had good luck on well. Seasoned carbon steel pans. Because It heat up extremely fast. And they cool down really fast. Which is good to sear. Flip to the other side of the pan and it goes by a lot quicker because it gets hotter faster. And it has really fast heat transfer.
The best option I have found. People who have has black stone griddles. You probably have the best. To the rest of us peasants. Lodge makes like a 20 inch, or 24 inch cast-iron griddle. I get my coals put them in the coal chimney. Pull them out while they’re like 3/4 of the way done that way they’re still flames. Maybe put some fresh coals in the bottom of the grill. Dump my lip coals, don’t wait for it to settle. You want hot flames. Set it to the hottest setting. Throw your griddle on there. And you have maximum heat griddle-ing to your disposal. Remember just flip to a new spot every time that way you get fresh untouched heat. You’ll get the best browning on your smash burgers. And fat that leaks out. And the extreme heat flares onto your pan. It can get interesting.
Wow, you know so much, you should have your own YT channel. I mean really, you just know SO SO much. 😏💀
You use too many periods
Love all your recipes!!! and i love burgers, one of my favorite meals! 🤩 cant wait to get home and try this!
Definitely coming back to this one for a summer recipe.
Excellent video! In addition to the food I also really like the black plate/board you use at 6:25. Mind sharing where we could get those? 😊
Tbh, just throw out the mayo. It isn’t worth it for the calories. And you’re usually able to find buns in the store that are crazy low calorie.
I will never make potatoes another way. I love how these came out 😍😍😍
Looks hella good! Gonna make this for sure!
my man... I didn't know I needed you so much until I met you
lol
😍 Instant in love with this recipe
This was excellent! Thanks 👍
You don't need the parchment paper to press the burgers. If you put them in the pan and let them cook a little you can flip them over and then press them. The cooked side will not stick to the spatula.
Min/max pro tip: you can use saurkraut in your burger. It will replace the pickled cucumber and also the lettuce if you live in a place where the lettuce is a bit sad off season. Also smash the burger on paper instead of in the pan and you will get a better burger.
Sauerkraut is cabbage, not lettuce.
@@Enyamasparw I did not state that either if you read properly. I wrote you can substitute it for lettuce if lettuce is out of season.
Also can use low carb wraps with burger instead of bun and still tastes great
You can use calorie wise miracle whip for a mayo replacement, only 30 calories per tablespoon
Skyr. Nice. No problem finding that in Norway
I actually like miracle whip balance as mayo substitute. It has like.. 120~140 cal.
One quick thing I can not recommend enough: Put about half a teaspoon of smoked paprika in your burger sauce. Seriously it makes the difference from "alright" to "whoa!" in taste. Another option for reducing the fat on the mayo even further is the Miracle Whip with Joghurt, I think it has enough sweetness and thickness to hold up as a substitute for mayo in a sauce like this and it's really low in calories. Your recipes, as always, are amazing, keep up the great work!
The smoked paprika sounds nice, will try it next time
For a while now, smoked paprika has be my favorite new thing to add to damn near everything. Have also been doing a lot with white pepper and celery salt, lately, as well. Good stuff! :D
coook book is fire. so is this tutorial. thank you
I've been using ground turkey for making smashburgers like this and works really well with some basic seasoning too. Comes out a bit leaner then even the 90-93% ground beef options.
Agreed. Even lean turkey makes great burgers. Low fat, high protein, easy to make, and low cost.
My momma made a couple of these and god damn I was impressed by the flavour and (most importantly) the fullness of the meal. I really made me dissy after just one 😅
Replace the white burger bun with a wholemeal one (increases kcal), reduce kcal by choosing reduced fat cheese slices, ends up being a similar amount but protein must increase to around 50g due to the wholemeal burger bun.
For Cast Iron, the meat is ready to be turned when it releases itself. Plus, more oil might’ve helped. Great Burger, I’m looking forward to trying it.
Light fluffy low calorie buns are key.
looks delicious, good job!
Amazing content...love these videos
Glad you like them!
Try avocado or guacamole on a burger to replace the mayo! It’s tasty and provides healthy fats!
this is a low calorie recipe tho, wouldnt be smart to add those since it would increase the calories too much
Excellent suggestion just using the small grocery store brand buns.. Less than half the calories. For those in the USA, I use Walmart buns. They are small but satisfy and calories are low. Don't bother with those overpriced, bad tasting keto buns.. But also. If you're actually in a calorie deficit, it's OK to have a brioche bun with this... I have some in my freezer and I'm not throwing them out! And the cheese calories... There's significant protein in there... This video is spot on..
Nice video! 😋👌 gots me wanting to make a hamburger and Fry's just like you did! Great tips to reduce those calories and looks delicious!
To replace mayo i make a vegan nutritional yeast sauce with cream soy. It's cream soy, tons of nutritional yeast to adjust both taste and texture, black pepper, garlic powder, salt and a squeeze of lemon. That with ketchup is my go to burger sauce now.
This is actually close to what I did when I went on my weight loss, tho I ate a bigger portion of burgers and left out fries. I found a 170kcal chilli cheese sauce and I only put that on burgers. Ate 3 Burgers a day lost 30kg. Tho i gained back a bit cause i injured my lower spine so the lakc of movement worked against me. I should get back into it soon tho.
You can use high protein cheese - it varies from 150 to 210 cals per 100g, has 25-33g protein, however it will not melt as good and will taste a bit different
Great burger, and the fries are extremely good 👍🏽👌🏽😋🍔🍟.
How about using a George Foreman grill? The machine can squeeze most of the burger juice out.
Hi, I love your recipe’s and have made a handful so far. I have laughing cow cheese from Costco and have been using it, but never pre-melted it. I’m wondering if just melting it a bit in the microwave for the sauce in this recipe is what you would recommend? Also, I don’t have baking soda at the moment, but was thinking I can use the same measurement of baking powder to make the water more alkaline for the potatoes?
This is incredible, I made it last night and I managed to get Brioche Buns from Tesco in the UK for only 164 calories per bun
Nice 👌
I've been eating this minus the bun and fries, plus some spinach and tomatoes, every day for lunch and I'm down 40 lbs. in three months. Instead of the sauce you used, I just use stone-ground mustard and hot sauce.
crazy about smashburgers rn. mos def gonna use this recipe. thanks for the bomb ass content ❤
Thank you!
Heck yeah! Made your smash burger the other day.
Nice!
Get you a man who loves you as much as Felu loves Laughing Cow cheese blocks. 😂😂😂😂
I jsut cut potato's put them on a pan with some spray oil, less than 3 seconds of use... then do that again add salt boom done they taste decent and have an extra 60 calories over the potato's plain in the oven at 450F for 20 mins
I use Miracle Whip Joghurt instead of Mayonnaise. Only 107 kcal in 100 grams. Tastes different but i like it
You can also sub the mayonaisse for avocado. Still tasty AF.
Really amazing videos!
As I am also living in germany I have a few questions.
WHich potatoes are you buying (you are calling them Russet in the video but can't seem to find them in a super market)
Which oil spray are you using?
Which super markets have the light mayo?
Never thought of having cheese burger for breakfast. Looks great though
you should use a steel spatula instead of a plastic one, and scrape it with the spatula inverted if that makes any sense
I am trying this out later
What about salad cream instead of mayo? It probably negates the need for ketchup too.
Anyone know what specific cheese that is? He claims his slices are 60kcal even though it isn't reduced fat, every other cheese I can find is over 100kcal.
perfect just bought lean mince yesterday!
Only eat this after a 14 day Water Fast.
Use a paint scraper to flip your smash burgers
considering Carbohydrates are the item most responsible for fat, i love how your focus is on protein and fat content, guess it helps sales of your book right?
Hi Felu, I think Miracle Whip is a good replacement for Mayo. Please try it.
Another option to reduce calories is to use keto buns. They are half the calories and double the protein of regular buns, and replace the carbs with a crap ton of fiber. They arent that different in taste either.
Do you have an idea for super low calorie crepes? 30-35 cal /each
?
I love your channel, and the cookbook is probably great as well. And much easier to handle than checking a youtube video ;). But 70€ for a pdf is steep, to stay polite. I'd expect an actual hardcover for this price and the pdf as a bonus. No, it's probably not a mass produced book, adjusted to the size of the channel and nearly 200 pages, but that's still a tall ask. That's unfortunate for me. Keep up the great work though, I hope you are successful with it.
I feel the same way
If it's going to help you lose weight and change your life then it's worth it. Also you get updates for life so that a bonus too
I have the cookbook... And I think it's all the same recipes that are on TH-cam. Every recipe has a TH-cam link, I'm not sure if any of them are unlisted videos.
Hi Felu, can you share which cheese did you exactly use? I am also in Germany and have never seen any cheese called American cheese.
Is it basically any of the cheaper cheese which have individual slices wrapped in plastic?
I'm in the UK and I'm also struggling to find the type of cheese he used. Every brand I can find is over 100kcal per slice.
my country has none of those products, lol, not even extra lean ground beef, sad... really enjoyed the banana bread though, that one was amazing, the whole family loved it!
The only necessary substitution in the video was the lean ground beef and you could make that yourself if you have a blender or food processor.
You don't need light mayo or light ketchup if you're only using 10 grams of it anyways
i just use ground/minced chicken, since that is only 5% fat and cheaper than beef anyway.
Your a blessing from God!!!
Nice move with the banking soda. I learnt that from Kenji Lopez alt 😊
Me as well, I have all his books. Great chef!
Pros: it came out so damn delicious;
Cons: I'll have to listen to a 48-hour long BBC documentary uninterruptedly to restore my English accent.
Hahaha
@Felu is this good post workout?
For those who haven’t had Thomy mayo… it’s addicting af.
Potato peels has iodine and another such goodies in them. I never peel my potato skins off for my fries.
Delicious 😋🤤
very deliciou meal. I wrapped the meat patty in the iceberg lettuce leaf instead of the bum and was very delicious en even more lower calories.
This is super awesome, though I will say that many cheeseburgers I eat do land in this range of 600-800 calories, max.
I really love this recipe. Is there a way this can be modified to be cheaper? Where I come from, this amounts to 20% of my salary, if I'm going to say eat this twice a day, as a single person.
Imma be real with you bro, you just gotta bump up your income instead and side hustle somehow 🤷♂️
"There is only one option for cheese: American.
It is not really cheese, so it does not have calories. Or nutrients. Or anything."
Not true, but whatever.
What is a good alternative to an air fryer? \:I
Nice.
Wo kriegt man so ein Sprühöl?
Danke im voraus
bro idk where you live but why does your mustard come in a toothpathe tube Lmao. Great video btw
Very good job making iconic "junk food" macro friendly! Do you mind sharing the macros of the ingredients or at least the meat? I can only find meat that is 22P per 100g so not sure how the entire meal reached a nice 47P
150g of bref =33g + a little in the cheese and the bun send you around 40-ish g
Alternative: Use no potatoes, instead boil broccoli (for me 200-250g), roast them with 3-4g oil in the oven, and then finish with 2-5g parmeggiano reggiano and melt it. This combined with me making the burger with a little less bun and more meat made this meal have 30% protein, and is incredibly satiating with the broccoli. Always use salt, garlic powder, and onion powder on the brocoli, or I will find yo- jk but seriously I call it the trinity spices of roasting stuff for a reason lol. Felu's version is great, but if you're a freak of nature like me that can eat itself to death like a dog from hunger, this will likely keep you satiated at least a bit longer.
Problem is those "light" products are full of chems which may make you eat more in general..
I’ve been doing intermediate fasting for over 40 years. It was easier just to skip breakfast. A 24 hr fast cut down on my hunger?
Another good option with this recipie is replacing the katchup with paprika. If you want to cut a few calories.
Great video
where do you actually get the zero ketchup from? I have a maximum of 50% ketchup. (Austria)
What do you think of using keto burger buns?
Can you do non red meat version - chicken or turkey of this? Cannot do beef/pork.
I will also add lettuce and tomato
Let's eat 😋 💪
I love how you say *hambúrguēr*