Monday, September 28, 2015

Salisbury Steak

I don't know about you, but I love Salisbury steak! When I was in college and working I didn't have a lot of money, so I would buy those frozen dinners that would always go on sale, 10 for $10. I loved getting the Salisbury steak with mashed potatoes or with macaroni and cheese. It was great for lunch breaks. This is just as hearty and delicious, but it's healthier to make it at home. Especially since it's so easy! From start to finish, with photographing it, it took 40 minutes. Hope you enjoy!

Salisbury Steak
      serves 6
  • 1.5 lbs lean ground sirloin*
  • 1 tsp granulated onion
  • 1 large egg
  • 1/2 cup bread crumbs
  • 1 Tbsp Worcestershire sauce
  • 2 Tbsp ketchup
  • 1 tsp mustard powder
  • pinch of salt and pepper
For the Gravy
  • 1 small white onion, cut into half moon slices
  • 8 ounces mushrooms, sliced
  • 2 Tbsp unsalted butter
  • 2 Tbsp all purpose flour
  • 2 cups low sodium beef broth
  • dash of Worcestershire sauce, about 1/8 tsp
*Use lean ground beef, I used 90% lean sirloin. You only want 10-15% fat, otherwise the dish will get really fatty.

In a large bowl add all of the ingredients for your patties, and mix with your hands to combine. Make sure you don't overwork the meat mixture. Form into 6 patties; I should have flattened mine out more, they will plump up as they cook. In a large non-stick skillet over medium high heat, cook the patties for a few minutes on each side to brown them. If you aren't using non-stick, add a tablespoon of oil to keep them from sticking.  Once seared on both sides, remove to a clean plate and set aside.

In the same skillet over medium high heat add the butter, mushroom, and onions. Cook for 5-6 minutes or until they develop a nice color, then stir in the flour and cook for a minute constantly stirring to incorporate the flour. Add in the beef broth/stock and a splash of Worcestershire sauce and then bring it up to a boil. Reduce the heat to medium and add the steaks back in. Cook for about five minutes, flip the steaks, then cook another five minutes or until the meat is cooked through and the gravy has thickened. Test for salt before you serve, mine needed an extra pinch. 

I served these with mashed potatoes and and green beans, a square meal for under 500 calories. If you look closely below, you'll see how juicy the steaks are! I taught my daughter all about the perfect bite with this meal: a nice big piece of meat with some mashed potatoes dipped in gravy. Yes please!

Per serving: 307 calories, 11 grams net carbohydrates, 27 grams of protein, and 15 grams of fat.

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