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I forgot Oil in the macros of the video
Macros: 882 calories, 107C, 28F, 58P
1 burger bun 200 calories
180g ground beef 95/5
1/2 yellow onion
30g pickles
50g tomato
6g oil
15g light mayo
15g zero sugar added ketchup
1 slice american cheese 60 calories
Salt
350g peeled potatoes
1/4 tsp each onion powder, garlic powder, cayenne pepper, paprika, black pepper
1/4 tsp baking soda
Salt
Peel potatoes, slice them into a kind of french fries shape, and add them to a pot. Fill the pot with water until potatoes are covered, then add a strong pinch of salt and baking soda. Let the potatoes simmer on medium heat for 8 minutes. Drain the water and add potatoes to a bowl. Add a bit of oil and seasoning and give the potatoes a shake.
Transfer potatoes to an air fryer or oven at 200°C or 400°F for 20 minutes.
In the meantime prepare all burger ingredients and dice the vegetables. Split the beef into 2 portions and form 2 burger balls. Season them with salt and prepare 2 pieces of parchment paper per burger.
Start by frying the onions for 2-3 minutes with a pinch of salt in a cast iron pan with a bit of oil. Toast the buns for 20 seconds to get them lightly toasted.
Add a bit of il and then the burger balls with the parchment paper on top. Now take a spatula and anything heavy like a water bottle. Press down the beef balls until they are super thin. After 45-60 seconds flip both burgers and add a slice of American cheese on top. After another 45-60 seconds place the beef patty without the cheese on top of the patty with the cheese so it can melt and remove from the heat.
Build the burger. Add ketchup and mayo on top of the bottom bun, then the onions, the beef patties, the pickles, and the tomatoes. Lastly, add another bit of ketchup and mayo and top with the bun. Wrap the burger in aluminum foil for 3-4 minutes so the steam can make the burger soft.
The fries should be ready now, so add them to a plate and add additional seasoning if you want and enjoy your meal!
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The Five Guys burger with cajun fries might be my favorite fast food meal it’s beefy well seasoned and just satisfying to eat however according to the Five Guys website where they have all macros listed the cheeseburger alone has about 1,00 calories and the small fries serving another 600 which means that
This meal has a total calorie amount of 1,700 that is simply too much in my opinion so I decided to try to replicate the meal with similar flavors and the same food volume but make it with a lot fewer calories so you can have it more
Often at home first let’s talk about the fries they have a relatively standard Cajun seasoning that I believe is relatively easy to replicate so that’s good also because Five Guys fils up the back with additional fries the entire serving weighs around 250 g after frying to have roughly the same amount you will
Need to peel about 450 G of potatoes which will end up being 350 G peeled fries or basically almost every food loses water when they are cooked which is the reason they weigh less afterwards after peeling you need to cut off one slice and turn the potatoes so you have
A stable base then cut again into thick planks and into kind of french fry shapes it’s not possible to get them exactly like french fries but that doesn’t really matter as long as most of them have roughly the same thickness now you can absolutely add them to the air
Fryer or the oven right now however I strongly recommend doing this additional step before take out a pot put the potatoes in fill the pot with water until the potatoes are covered then add a strong pinch of salt and then the ingredient that will make all of the
Difference and it’s baking soda you only need a little bit here a/4 teaspoon goes a long way put the pot to the stove on high heat and let the potatoes simmer for about 7 to 8 minutes that it is enough the baking soda will make the water more alkaline which will help
Soften the exterior of the potatoes I will show you why that’s important in a second after 8 minutes drain the water and add the potatoes to a bowl now here’s where some people just had oil straight from the bottle and add a ton of calories without noticing it instead
Please do yourself a favor and by an oil spray they are available in a lot of groceries or on Amazon there’s olive oil avocado oil and other sorts just please don’t add oil straight from the bottle to your meals spray about 4 to 5 G of
Oil into the bowl and then you need to shake the potatoes for about 30 seconds do you seal all of the slur that builds on the edges that is exactly what you want because the baking soda soft in the exterior the potatoes now have craters on the surface which will make the fries
Extra crispy when baked for the seasoning you need to add a/4 teaspoon each of garlic powder onion powder oregano cayenne pepper and paprika and freshly ground black pepper no salt here because the boiling water already salted the potatoes if this a shake until the potatoes are completely covered with
Seasoning take out your air fryer or you can also use the oven with convection mode set it to 200° C of 400 F Give It 2 minutes to preheat and then add the potatoes in for about 20 minutes from here every 7 to 8 minutes give the
Basket a quick shake so that the potatoes can get evenly crispy in the meantime let’s nice like the burger I like the burger with marinad and ketchup tomatoes pickles two burger patties and cheese and on the bottom are grilled onions so Five Guys uses 180 g of ground
Chuck for one Burger it’s an 80/20 blend which means 80% meat and 20% fat if you use extra lean ground beef instead you can actually save half the calories from the meat alone as you can see the extra lean beef is a lot more red the reason
For that is that this has 95% meat and only 5% fat which leads to few calories and more protein and it’s the best way to save calories on Burger next condiments I chose ketchup and mayonnaise now when it comes to mayonnaise this is something that honestly just isn’t worth the calories
It has 700 calories per 100 G and is by far the condum with the highest calories that exist it just way too much in my opinion instead I’m going to use light mayonnaise this is basically the exact same but with way less oil and thus has
A third of the calories it’s still a lot don’t get me wrong but this is in my opinion opion a good compromise between Mayo flavor and calories next is the ketchup and there is a zero added sugar version of this that again has only a third of the calories and tastes pretty
Much the same 15 G of each Will Go On Top of the burger next is the bun and here it’s quite difficult to save on calories I have a 200 calorie bage bun here and the only thing you could do if you want is to swap it out for a smaller
140 calorie bun but that would also make the burger smaller so to me that’s not worth it and I will stick to the 200 calorie one for the toppings there’s nothing to swap out here as they are all super low in calories just slice a couple of pickles a tomato and dice a
Half a yellow onion if you want to add lettuce or jalapenos as well that would be a great option lastly let’s talk cheese so in my opinion there’s only one option for burgers and that’s a 60 calorie slice of American cheese that is made with cheddar please don’t use other
Cheeses this is a flavor Must In burgers in my opinion so let’s make the beef first you need to split up the beef into two 90 G portions that you need to press into a bowl then season with a good amount of salt and cover the entire meat
Nothing else than Salt Five Guys Burgers taste like beef and not like other seasonings also prepare two pieces of parchment paper one for each Burger I will show you why in a second and then let’s get cooking but before that you can check out my cookbook that has over
200 low calorie high protein recipes at this point that will help you lose weight and keep it off for the rest of your life never again eating Bing food and the best part is that I will constantly keep updating the book with your recipe piece and you will get all
Updates for free once you have purchased it the link is in the description so for the best crust on the meat you need a cast iron pan and heat it to medium high heat add a bit of oil and start with the onions and a pinch of salt fry the
Onions for about 2 to 3 minutes until they become translucent and then start to caramelize then lay in the bun for about 15 to 20 seconds so they get lightly toasted then add a bit more oil and now place in a bow of beef with the
Patch and paper on top now you simply need a spatula with anything that is heavy I’m using my glass with the pickles Smash down the beef until it’s super thin that will create a great crust and a ton of flavor and because you use patment paper you don’t need any
Oil on your spatula to prevent the meat from sticking to it take it off and add the other meat bowl and do the same again the meat needs about 1 minute on one side before you need to take a spatula and really scrape everything off
The pan and flip the meat and do you see the brown crust here this crust is the reason why Smash Burgers taste so good flip the other beef patty as well add a slice of American cheese on top wait for a 30 to 45 seconds then put one patty on
Top of the other one so the cheese can melt and take it off the heat so take the bottom bun and add in 10 G of mayonnaise and 10 G of ketchup in mix next up are the grilled onions then add both Burger Pates on top add the pickles
The sliced tomatoes and lastly another 5 G each of ketchup and mayonnaise top it with the top bun and what Five Guys does next is to wrap the burger and aluminum foil and wait for a couple of minutes so the steam can make everything a bit soft
I’m telling you this is the the greatest thing for burgers ever it creates one homogeneous burger that tastes insane at this stage the potato should be ready as well and now listen to this crispiness this is almost deep fried level Crisp And they also taste really
Good this is also the point where you can add some more seasoning if you want I like to add a bit more salt and there you have the homemade Five Guys Burger and Fries the entire meal comes in at 8818 calories 107 G of Cups 22 G of fat
And 58 G of protein after Burgers and Fries you will need some kind of dessert so check out these creamy protein packed tortillas click on this video and see you there