Barbecued Burger w/Sesame Seed Buns
Vegan — 3½ Carb Choices
My wife jokes that I could live on burgers alone. Sometimes when she asks if I want a salad I reply, "Sure, put it into a burger for me." Sometimes I feel like I could eat a mile high burger with a bun about the size of a truck tire. Alas, I would bloat away and disappear into a cloud of misery were I to do so. But the flavors of an excellent salad, a spicy meal, and a few ounces of ground sirloin or other unsalted non-brined ground meat can still delight in a normal size burger or maybe a slightly larger Dagwood size might do.. Try this one. I think you'll like it. I set this recipe for a single burger, but this is the kind of recipe that can be doubled ad infinitum.
Sodium Per Recipe: 70 mg
Carbohydrates Per Slice: 58.8 g
Nutrient Data Per Burger:
Protein: 30.9 g
Carbohydrate: 58.8 g
Dietary Fiber: 4.211 g
Total Sugars: 7.828 g
Total Fat: 11.2 g
Saturated Fat: 4.828 g
Monounsaturated Fat: 4.591 g
Polyunsaturated Fat: .877 g
Cholesterol: 65 mg
Trans Fatty Acids: .286 g
Total Omega-3 FA: .144 g
Total Omega-6 FA: .007 g
Calcium: 174.9 mg
Potassium: 572.3 mg
Sodium: 70 mg
Vitamin K: 7.257 mcg
Make bread or buns or if you store them in the freezer like I do, make sure to thaw them.
- 1 Sesame Seed Bun¹ (2.48 mg)
- 3-ounces lean ground sirloin. (55.4 mg)
- ¼ teaspoon 21 spice mix, unsalted (.063 mg)
- 1/8 teaspoon, scant, ground cinnamon (.026 mg)
- 1 teaspoon honey mustard, low sodium (5 mg)
- 1 teaspoons no salt added ketchup (.99 mg)
- 1 healthy slice sweet red onion (1.52 mg)
- 1 slice large fresh tomato (1 mg)
- 1 hunk crisp green part iceberg lettuce (1.5 mg)
Prep the lettuce, onion and tomato. Mix the ketchup and mustard together and set aside.
Add the cinnamon and spice mix to the meat and using your hands work the spices into the meat so that they are evenly distributed.
Barbecue the meat on a barbecue mesh grate or grill made for holding meat. Close the lid on the meat and let it cook over the fire or charcoals for about five to eight minutes. Turn meat and cook for another five minutes.
Toast the inside of the bun when you turn the meat over.
Spread the ketchup-mustard mix on the lower and upper bun. Lay the meat on the lower bun and stack the onion, tomato and lettuce over the meat. Close the sandwich and enjoy. (A crisp apple ring or one that has been barbecued will add yet another flavor to this burger.)
¹ You can also use this recipe for a lettuce wrap barbecued burger. Using a large leaf of iceberg lettuce, this burger works out quite well. Lessen the amount of ketchup and mustard when you do. See nutritional data for lettuce wrap below.