Mince Beef Patties with Beans, Broccoli, Spinach and Sweet Potato Cubes

Mince Beef Patties with Beans, Broccoli, Spinach and Sweet Potato Cubes

A good mix of vegetables to get all of your fibre and micronutrients is important for the diet, along with a clean carbohydrate source and lean protein source.

In this case, I’m using a mixture of different greens for the micronutrients. Sweet potato as the clean carbohydrate source and lean beef mince as our protein source for this quick and easy patties and veggies meal.

It’s a good idea to make a batch of the patties as a part of your meal prep on the weekends as it can be time-consuming to make the prepare the patties.

Cooking time, on the other hand, is nice and fast.

500 grams of minced beef should make 5 portions of beef patties. Each patty should contain approximately 20 grams of protein. Adjust the amount you eat to meet your protein intake requirements.

 

 

 

Mince Beef Patties with Beans, Broccoli, Spinach and Sweet Potato Cubes


  • 15 Minutes
  • 15 Minutes
  • 1

Ingredients

Mince beef patties (5 portions)

  • Lean mince beef 500g
  • Capsicum 1/4 medium
  • Brown onion 1
  • Worcestershire sauce 2 tbsp
  • Coconut oil 1 tsp (or other suitable cooking oil)

Vegetables (1 portion. Adjust amounts to match amount of patties being made)

  • Sweet potato 80g
  • Green beans 30g
  • Broccoli 30g
  • Baby Spinach 50g

Instructions

  1. Peel and dice the sweet potato and add them to a saucepan of boiling water. Allow them to cook until soft for about 10 minutes on a medium heat.
  2. Meanwhile, prepare the meat patties. (We're making 5 portions as its time consuming to make just one)
  3. Dice the capsicum and onion into small pieces.
  4. Add the onions, capsicum and mince meat into a bowl and knead through with your hands.
  5. Add in the egg and worcestershire and continue mixing through.
  6. Divide it into 5 equal portions and form rounded meatballs ready for cooking.
  7. Add the oil to your frying pan on a medium heat.
  8. Place the meatball onto the frying pan and push down with your spatula to form your meat patty. Cook on each side for approximately 5 minutes or until it colours nicely.
  9. Set aside on absorbent towel to draw out the oil and fat.
  10. Check on the sweet potato, it should be done by now. Drain and set it aside.
  11. Boil some more water in a small saucepan. Add a pinch of salt.
  12. Trim the green beans and broccoli.
  13. Add the green beans and broccoli to the water and blanch them for approximately 3-4 minutes. The greens should be vibrant in colour and still have their crispness.
  14. Drain and set with the sweet potato.
  15. Rinse your baby spinach and plate up with the rest of the sweet potato, green beans, broccoli and mince beef patty.
  16. Serve and enjoy.

Nutritional Facts

* Estimated measurements based off online calculations using MyFitnessPal

Calories

421

Fats

28

Carbohydrates

20

Proteins

22