I don’t know about anyone else, but I love a f**king good burger; and I love French Fries too!
The thing is, we’re constantly being told it’s this kind of food that leads to a nation of obesity, along with just about any other problem the world needs an explanation for (heart attacks, cancer…you name it!). People say words like ‘saturated fat‘ and ‘high sodium‘ and suddenly, people are scared to set foot within 10 miles of McDonald’s! Especially those that like to look after their bodies.
Now don’t get me wrong, I’m not saying that these claims are wrong; in fact, they’re pretty spot on (although there’s nothing wrong with the odd Big Mac). What I am saying is that thanks to the press, burgers have gained a bad reputation whereas in reality, a burger and fries can not only be healthy, but also a great source of fuel if you’re looking to gain muscle.
So, if you’re sick of eating chicken and broccoli everyday (which I’m sure you most definitely are), give this burger a go!
Here’s what you need…
For the Burger:
1lb Lean Ground Beef (steak mince works best)
1 Free Range Egg
1 Large Onion
Handful of Spinach
Salt and Pepper
Spices (Cayenne Pepper works well)
Chilli’s (if you want a bit of a kick)
Lettuce and Tomato
4 Whole-wheat Burger Buns
For the Fries:
1 Large Potatoes
Salt and Pepper
To Make The Burger
Whisk the egg in a large bowl. Finely chop the rest of the ingredients (aside from the lettuce and tomato) and add to the bowl. Mix the ingredients together (using your hands works best). Divide the mix into four equal portions and form into patties.
Place each burger in a griddle pan on a medium-high heat for around 5 – 6 minutes (or slightly longer if you like them well-done). Don’t add any excess oil to the pan.
Put the burger in the bun along with a slice of lettuce and tomato. Done.
Note: You can freeze the remaining burgers for a later date.
To Make The Fries
Peel the potato (or not if you like the skins) then slice into thin rectangular strips. Toss them on a baking tray with a couple of tablespoons of olive oil. Add salt and pepper to taste (not too much!). Bake in the oven for 30 minutes at 200 degree centigrade. Flip them over halfway through cooking to ensure they cook evenly. Done.
Per Serving (approx): 450 calories, 30g protein, 35g Carbohydrates, 18g fat (6g Saturated), 5g Fibre.
A perfectly healthy, tasty and all-round manly meal that’s perfect for refuelling after those intense workout sessions. Just don’t eat it everyday!