Prep 10 mins
Cook 20 mins
A yummy salisbury steak recipe healthified to be lower in calories and fat. Because there is plenty of gravy, this dish is great served with egg noodles or Horseradish Smashed Potatoes (Horseradish Smashed Potatoes (Low Fat)). For another 100 calories, you can have 1/2 cup of egg noodles or 1/3 cup of Horseradish Smashed Potatoes. From The Most Decadent Diet Ever cookbook by Devin Alexander, author of The Biggest Loser Cookbook.
- 1⁄3 cup egg substitute
- 1⁄4 cup old fashioned oats
- 1 tablespoon onion soup mix
- 2 teaspoons onion soup mix
- 1 tablespoon dried onion flakes
- 1⁄2 teaspoon garlic powder
- 1⁄4 teaspoon black pepper
- 1 lb 96% lean ground beef
- 3 tablespoons unbleached all-purpose flour, divided
- 1 cup fat-free lower-sodium beef broth
- 2 tablespoons ketchup
- 2 teaspoons Worcestershire sauce
- olive oil flavored cooking spray
- 1 onion, sliced and separated into rings (about 3 1/2 cups)
- Combine the egg substitute and the oats in a medium mixing bowl. Let stand for 3 minutes to soften the oats. Add the onion soup mix, minced onion, garlic powder, pepper, and beef. Mix until well combined, and then shape into 4 oval patties about 1 inch thick, 3 inches wide, and 4 1/2 inches long.
- Put 2 tablespoons of the flour in a medium shallow bowl. Dip the patties in the flour to coat them on all sides. Shake off any excess.
- Put the remaining flour in a medium mixing bowl. Slowly whisk in enough broth to form a paste. Then slowly whisk in the remaining broth, then the ketchup and Worcestershire sauce until well combined. Set aside.
- Preheat a large nonstick skillet to medium-high heat. When the skillet is hot, lightly mist it with spray. Put in the patties side by side. Brown on both sides, 1 to 2 minutes per side. Pour the broth mixture into the skillet. Add the onion rings to the skillet. Use a wooden spoon to stir them gently into the broth mixture, being careful not to break the patties. Bring the liquid to a boil. Cover the pan, reduce the heat to low, an simmer for 15 minutes, flipping the patties once, halfway through. Transfer the patties to a platter. Spoon the onions and gravy over the patties. Serve immediately.
I love Salisbury steak. This recipe is packed with flavor. I used 1 whole egg. The onion was sauteed in a small amount of olive oil along with some sliced mushrooms. They were removed from the pan and the steaks were then browned. Finally the flour was sprinkled over the pan, lightly browned and the stock and other ingredients added. Once the gravy thickened slightly the meat and onions were returned to the pan and everything simmered for a few minutes to combine flavors. This is a recipe I'll keep in reserve to make again. Made for Aussie Swap.
Salisbury Steak is one of my "comfort foods", and this one hit the spot. The only thing I would change is to sub plain tomato sauce for the ketchup, as we thought the ketchup made it too "sweet" tasting, but that is a personal preference.
This is a great recipe! I used ground chicken to save fat and calories, and my only other deviation from the posting was to add saut?ed mushrooms to the gravy instead of onions. I agree that once everything has a chance to simmer the flavor is fantastic and tastes like a much higher-fat dish. I certainly will be making this again--thanks, CraftyLady13! :)