Protein-Style Smashburgers

This is less of a recipe and more of a reminder that this is something you can make. And there isn't a lot I can say about a burger that hasn't already been said. And yet I will. I will explain why I prefer the Smashburger method— especially for a homemade burger situation. Overworking and overpacking the meat with your hands causes the meat to end up tough. Smashing the roughly formed balls onto a super-hot surface gives you more surface area of meat hitting the heat = nicely browned, with craggy, cracked edges and nice little crispy bits. It’s all a different story when you’re grilling, but it is January (sadly). 

This is a very quick burger to make. If you're like me and want to make life more difficult, you can caramelize some onions, sauté some mushrooms, or pickle your red onions. Simple is kind of amazing, though. And, you know, use a bun if you want. Of course, you don't need my permission.

~ Camilla

Harlan’s Food For Thought

The following are the macros calculated for one burger made of: a 1/4 lb 90/10 beef patty, onion, lettuce, tomato, and one slice of cheddar cheese. Since condiments can vary greatly in serving size and macros, be sure to include any you choose to add in your calculations. If you're doubling up on the beef patties (I know I am), simply add another 23g of protein, 11g of fat, and 200 calories to your total.

Macros for one burger:

Protein: 30g

Fat: 20g

Carbs: 8g

Calories: 340

By replacing the bun with crispy iceberg lettuce, this all-American favorite contains only 8g of carbohydrates while providing plenty of protein. I prefer not to use any condiments, as I find that a juicy tomato and medium-rare patty combined with melted cheese keep everything moist and tender.

Condiments are often a source of added sugars and seed or vegetable oils, which can significantly increase the calorie and carbohydrate content. Whenever possible, keep it simple. This approach makes calculating macros easier and is better for your metabolism.

~ Harlan Wolff, Registered Nurse and Clinical Educator

Protein-Style Smashburgers

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Serves: 3-4

Ingredients (in order of use):

1 lb ground beef

Salt and pepper, to taste

1 tbsp olive oil (optional, for grilling)

Head of iceberg lettuce

Toppings of your choice:

1 avocado, sliced

1 small red onion, sliced

Sliced tomato

Cheese slices (optional: cheddar, Swiss, or your favorite cheese)

Condiments (mustard, ketchup, mayo, or any other of your choice)

Instructions:

Cook the Patties

Heat a grill, skillet, or griddle over high heat. If needed, drizzle a little olive oil to prevent sticking.

One at a time, smash the patties onto the cooking surface using a spatula. Use the heel of a second spatula for extra pressure to give it a good smush.

Cook for about 3–4 minutes per side, or until they reach your desired doneness.

If adding cheese, place a slice on each patty after flipping. Cover the patties with a pot lid to help the cheese melt.

Assemble the Burger

Take a large lettuce leaf to use as the base for your burger.

Place a patty (or 2) on top of the lettuce, followed by your chosen toppings and condiments.

Serve!

Here’s proof you can pick this up and eat it. We can’t guarantee you’ll be able to set it down during the process but that’s overrated!