Directions:
- Combine Chia Seeds and 1/2 cup water. Stir constantly, for 1/2 - 1 minute. The seeds will quickly form a gelatinous coating, which will absorb the water. Let the seeds set, to thicken. After about 15 minutes, you will have a thick mixture, that can be added to the meat mixture, when it is ready to mix. This will help bind it all together, and add moisture. Chia seeds do not have any flavor, of their own. They add moisture, fiber and oodles of nutritional value to your food.
- In fry pan, add chopped onion and oil. Mix well, to cover onion with oil. Spread onion evenly in pan.
- Add 1 Tablespoon water and cover with tight fitting lid. Heat over medium heat, until water bubble. Turn heat to low and simmer for five minutes, or until onion is translucent.
- Remove lid, and increase heat to medium low. Stir gently, until the onion starts to caramelize. At this point add minced garlic, and stir, for another minute. Remove from heat, and cover, until the remainder of mixture is complete.
- In medium mixing bowl, add ground meat, grated carrots, caramelized onion/garlic mixture, Chia Seeds, and seasonings. Combine well, with hands (I wear plastic gloves), or large spoon.
- Form into 3-1/2 to 4 inch patties, that are about 1/2 inch thick. These can be immediately cooked, on the grill, for approx 3 minutes per side, depending on how well you like them cooked. Or . . .
- Place on cookie sheet and place in freezer. The patties should be frozen through in about an hour or less. We have found that it is easier to get a nicely cooked outside and still have a slightly pink center, when we cook them from frozen. This takes a little less than 4 minutes on the first side, and three minutes on the second side. The final result will be determined by your grill, so watch them closely the first time you cook them.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 113.93 Kcal (477 kJ) | ||
| Calories from fat | 49.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.46g | 8% | |
|---|---|---|---|
| Cholesterol | 35.15mg | 12% | |
| Sodium | 222.76mg | 9% | |
| Potassium | 246.51mg | 5% | |
| Total Carbs | 2.85g | 1% | |
| Sugars | 0.63g | 3% | |
| Dietary Fiber | 1.32g | 5% | |
| Protein | 12.59g | 25% | |
| Vitamin C | 1.9mg | 3% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.4mg | 8% | |
| Calcium | 30.8mg | 3% | |
| Amount Per 100 g | |||
| Calories | 120.17 Kcal (503 kJ) | ||
| Calories from fat | 51.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.76g | 8% | |
|---|---|---|---|
| Cholesterol | 37.07mg | 12% | |
| Sodium | 234.96mg | 9% | |
| Potassium | 260.01mg | 5% | |
| Total Carbs | 3g | 1% | |
| Sugars | 0.67g | 3% | |
| Dietary Fiber | 1.4g | 5% | |
| Protein | 13.28g | 25% | |
| Vitamin C | 2mg | 3% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.5mg | 8% | |
| Calcium | 32.5mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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