Wednesday, May 9, 2012

[Healthy Creation] Burger mixed with sweet potato and kimchi




[Prep: 25 minutes | Cook: 10 minutes | Serves: 4 people|
Calories: 284 per serving (Estimated) ]
http://tonykarenkitchen.com/

.: Info :.


The dish I show you today qualified as a health food.  As per the fitness website, the entire dish is only about 1137 calories which is about 284 per serving.  It is really low compare to regular burger.

 

The main reason for low calories is the beef replaced by sweet potato.  Instead of using 1 lbs of been, I use only 300g and substituted the rest with sweet potato which contain low fat and low calories.

 

I really love this dish and high recommend you to try it out.  


 

.: Ingredients :.

Group A
1- 300g of extra lean ground beef
2- 250g of sweet potato, peeled, cut into pieces
Group B
3- 1/2 onion, peeled, diced
4- 2 tbsp of diced green onion
5- 150g of kimchi, cut into piece 
6- 2 tbsp Gochujang, korean chili paste, optional
7- 1/2 tsp of korean hot pepper flake
8- 1 tbsp of corn starch)
9- 1 tsp of fish sauce
10- 1/2 tsp of sesame oil
http://tonykarenkitchen.com/ 
 

.: Steps :.


1- Knead the beef until it is sticky.  Add in the Group B ingredient and mix it well.  Marinade the beef for 15 minutes.  Put it aside.


2- Meanwhile, boil the sweet potato over high heat for 20 minutes.  Drain it well.  Mash it until it is smooth.  Mix the mashed sweet potato into the beef mixture and mix it well.  Divide the beef mixture into equal size beef patties (about 12-14).  Heat the pan with 1/2 tbsp of oil over medium high heat.  Pan-fry both side of the beef until golden, and the beef is completely cooked (about 5 minutes).  Dish it up and serve it in hot.
 

 

.: Tips :.

1- when marinating the beef as the Kimchi has sufficient liquid to moist the beef.
2- Remove exceeded water when mashing the sweet potato so that the beef patties will dry and firm.
3- Press the beef patties well before pan-frying it.  When pan-frying the beef, flip the beef only if one side is brown and firm. 

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