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In case you missed it, catch Part 1 here. Now, during my prep for this meet I had the best training ...
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General Burger Base Recipe
4 Servings
Difficulty Level: Easy
Notes:
* use lean cuts of meat and add rice / sweet potato etc. to turn this into a post workout dish
* if intending to make these for breakfast, use fattier cuts of meat
* can be a great protein source for a salad
* Ideal for any meat: ground chicken, turkey, beef, bison, or even canned tuna work extremely well
* Listed servings are (2) 4oz patties each, but you can easily adjust based on your macro requirements
* Also works well for ‘meatloaf’ – just transfer to a meatloaf pan rather than portioning out patties.
* This recipe uses the oven to cook the burgers, but obviously you can cook them on the grill as well – just make sure the burger mix holds together well enough that it won’t fall apart during cooking.
* See below for various flavor additions
Ingredients:
- 32 oz Ground Meat (or canned fish)
- 3 Eggs (or 6 Egg Whites)
- 1 cup Almond or other Gluten-Free Flour (add more if mixture is too moist)
- ½ Onion finely diced
- Salt Free Seasoning Blend
Steps:
- Preheat oven to 425®F.
- Grease oven-proof tray (with edges).
- Using your hand, combine all ingredients in large bowl.
- Put a small plate on your kitchen scale, and measure meat into 4oz (or 2oz) portions.
- Roll portions into ball, flattening slightly, and distribute onto baking pan with about ½” spacing.
- Cook patties for 20-25minutes, testing for doneness with thermometer.
Easy Flavor Additives to Spice Things Up!
- Southwest: ¼ cup each diced bell pepper and pasilla pepper (or jalapeno), a heavy dash of cumin, a handful of chopped, fresh cilantro.
- Asian: 1Tb each sesame seeds, minced ginger and garlic, dash of allspice or chinese 5 spice
- Curry: 1-2 Tb yellow, red, or green curry paste, 1Tb coconut oil (great for lower fat meat)
- Italian: 1Tb minced garlic, fresh or dried oregano, thyme, parsley, 1Tb tomato paste
- American: Reduce recipe by 1 egg, add 1Tb each Ketchup, Mustard, and Barbecue Sauce
- Fresh Herb: handful of chopped fresh herbs (pick your favorite one, or mix them up)
