| 7 | 30 | 704 |
| Ingredients | Minutes | Calories |
| Prep | Cook | Servings |
| 20 min | 10 min | 1 |
| 1 bun | Hamburger bun, multigrain |
| 150 gm | Beef, ground, medium, patty, pan-fried, degree of doneness: well done |
| 1 cup | Carrots (sliced into strips) |
| 1/4 avocado(s) | Avocado |
| 1 tsp | Salt (to taste) |
| 1 tsp | Black pepper (to taste) |
| 1 tsp | Olive Oil, Extra Virgin |
Instructions:
Prepare the vegetable fries:Preheat the oven to 200°C (390°F). Cut the vegetables (e.g., carrots) into thin fry shapes. Toss with 1/2 tsp olive oil and season with salt, pepper, or preferred spices. Spread in a single layer on a baking tray lined with parchment paper. Bake for 20–30 minutes, flipping halfway through, until golden and slightly crisp. Set aside.
Cook the patties: Use the remaining 1/2 tsp olive oil to grill or pan-fry the beef patties or chicken breasts over medium heat until fully cooked through (internal temp ~70°C), about 4–5 minutes per side. Set aside to rest.
Prepare the roll:Lightly toast the whole-grain or seeded rolls, if desired, for extra crunch.
Assemble your burger: Spread mashed avocado or low-fat mayonnaise on the inside of the roll.Place the warm patties on the base and top with cheese slices to melt slightly.
Serve and enjoy:Plate your burger with the baked vegetable fries on the side.
| Grain | 1.2 |
| Meat | 2 |
| Vegetables | 2.4 |
