Low Calorie Double Smash Burgers

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Prep Time: 15

Cook Time: 15

Total Time: 30

Calories: 492kcal

Servings: People

Metric - Imperial

Ingredients

Burger Patties

600 g Lean Beef Mince 10% Fat
8 Light Cheese Slices
4 Burger Buns Sliced
4 g Smoked Paprika
4 g Onion Powder
5 g Fine Salt
1 g Black Pepper
5 ml Spray Oil For Cooking

Outback-Style Sauce

115 g 0% Greek Yoghurt
4 g Smoked Paprika
4 g Garlic Powder
10 g Tomato Ketchup
10 g Creamed Horseradish
10 ml Worcestershire Sauce
Salt & Ground White Pepper To Taste

Method

Make the sauce. Combine the Greek yoghurt, smoked paprika, garlic powder, ketchup, creamed horseradish and Worcestershire sauce in a bowl. Mix until smooth and season with salt and ground white pepper. If the yoghurt is watery, strain it first. Refrigerate for 30 minutes so the flavours develop.
Prepare the patties. Divide the beef mince into 8 loose 75g (2.6oz) portions and roll into balls, without overworking the mince. Combine the smoked paprika, onion powder, salt and black pepper in a small bowl.
Heat the pan. Place a cast iron or heavy-based frying pan over high heat for 3 minutes, then lightly coat with the neutral oil.
Smash the patties. Working in batches of 2-3, place the beef balls in the hot pan. Cover each with baking paper and firmly smash into patties about 1cm (⅜ inch) thick. Immediately season the exposed side with the spice mix.
Cook and flip. Cook for about 90 seconds, until the edges are deeply browned and crispy. Scrape firmly underneath each patty to keep the crust, then flip.
Add the cheese. Place a cheese slice on each patty and cook for another 20-30 seconds, until the beef is cooked through to 71°C (160°F) and the cheese has melted. Stack two patties to make each double burger. Repeat with the remaining patties.
Toast and assemble (to serve fresh). Toast the cut sides of the buns in the pan for about 1 minute. Spread the sauce over the bottom and top of each bun, then add the double smash patties.
Meal prep. Let the patties cool for about 15 minutes. Portion each double burger into a meal prep container and keep the sauce separate in a small airtight container.

Private Notes

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Chef's Tips

Get the pan properly hot and smash only once. Preheating for 3 minutes gives you the deep browning that makes a smash burger taste like one. Press hard right at the start, then leave it alone. Pressing again squeezes out the juices from lean mince.

Scrape, don’t slide. The crust sticks to the pan, and the crust is where the flavour is. Use a stiff metal spatula and scrape right underneath each patty, so the crispy base comes up with the burger.

Make the sauce ahead. The 30 minutes in the fridge mellows the horseradish and lets the paprika and garlic come through. It tastes better after a few hours, so you can make it the night before.

Storage & Reheating

Cool within 1 hour of cooking, then refrigerate at 4°C (39°F) or below and eat within 4 days. Keep the sauce in a separate airtight container until serving. The burgers freeze for up to 3 months. Thaw overnight in the fridge before reheating.

To reheat, remove the bun and microwave the patties for 60-75 seconds under a damp paper towel, or air fry at 180°C (355°F) for about 3 minutes, until steaming hot and at least 74°C (165°F) throughout. Toast the bun separately and add the sauce after reheating.

Serving 1BurgerCalories 492kcalCarbohydrates 30.7gProtein 54gFat 15.4gSaturated Fat 6.6gPolyunsaturated Fat 0.53gMonounsaturated Fat 4.22gTrans Fat 0.3gCholesterol 106.2mgSodium 1493mgPotassium 648.1mgFiber 0.3gSugar 8gVitamin A 106.8IUVitamin C 1.24mgCalcium 287.3mgIron 4.1mg