Greek · dinner, lunch
Biftekia (Greek Lamb Burgers Stuffed with Spicy Feta)
Video by Diane Kochilas on YouTube · Open on YouTube
- Keto (5.3 g net carbs a serve)
- Gluten-free with a swap: Leave out the breadcrumbs (her written recipe has none) or use gluten-free crumbs
- Nut-free
Contains: Gluten, Egg, Milk. Check labels on stock, sauces and spice mixes.
Lamb patties with a molten spicy-feta centre and plenty of fresh mint and oregano: high in protein, zinc and vitamin B12, with about 5 g of net carbs a burger.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Knead the lamb with the garlic, mint, oregano, salt, pepper and olive oil (plus the egg and breadcrumbs, if using, as in the video) until evenly mixed. Cover and chill for at least 30 minutes (or up to 12 hours) so it firms up. 0:25
- Mash the feta with the cayenne and lemon juice into a thick paste, then roll it into 8 small balls. 2:52
- Dice the tomatoes, season lightly with salt and set aside. 3:46
- Divide the meat into 8 portions and shape into compact patties. Press a deep dent into each, tuck in a feta ball and close the meat over it, reshaping the patty. 4:08
- Cook on an oiled hot grill pan or grill about 5 minutes a side (or under the grill 5–7 minutes a side) until browned and cooked through. 4:52
- Serve each burger topped with the salted tomatoes. 6:00
Tip. From her written recipe. In the video she uses 2 garlic cloves, adds an egg and a heaped tbsp of breadcrumbs, and cooks them 4–5 min a side. She serves them in pita; for keto, use lettuce.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 5%
- Protein 28%
- Fat 67%
Fits keto: 5.3 g net carbs a serve, with 67% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High138%
3.3 µg a serve, mostly from ground lamb (83%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High61%
34 µg a serve, mostly from ground lamb (79%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High56%
6.1 mg a serve, mostly from ground lamb (81%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-3 High35%
0.6 g a serve, mostly from ground lamb (67%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 High23%
0.4 mg a serve, mostly from ground lamb (38%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High20%
3.7 mg a serve, mostly from ground lamb (66%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin K Source18%
21 µg a serve, mostly from fresh oregano leaves (30%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Calcium Source16%
203 mg a serve, mostly from greek feta (69%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E Source14%
2 mg a serve, mostly from greek olive oil (35%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source13%
590 mg a serve, mostly from ground lamb (61%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C Source12%
11 mg a serve, mostly from tomatoes (79%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate Source12%
47 µg a serve, mostly from ground lamb (43%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium Source11%
45 mg a serve, mostly from ground lamb (56%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A Source10%
94 µg a serve, mostly from greek feta (38%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
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Vitamin D2%
0.4 µg a serve, mostly from egg (38%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Diane Kochilas; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.