Tuesday, October 13, 2009

Salisbury Steak & Onion Gravy

Every good cook needs a comfort food recipe to nurture the spirit, as well as the body. Here’s one you can feel good about serving to your family, because it’s low in fat, calories and sodium.

INGREDIENTS for steaks
1 pound very lean (93% fat free) ground beef
½ Tablespoon ground horseradish (not horseradish sauce)
½ Tablespoon coarse ground mustard
½ teaspoon salt-free all purpose seasoning (like McCormick’s)
½ teaspoon freshly ground black pepper

INGREDIENTS for onion gravy
1 medium onion, thinly sliced
1 can low-sodium beef broth
1 Tablespoon corn starch
½ Tablespoon ground horseradish

Set oven on broil. Pour a small amount of water in the bottom of your oven’s broil/grill pan to prevent splattering and make clean-up easier. Mix all steak ingredients together in a small bowl. Form four oval-shaped patties, approx. 1/4” thick. Broil five minutes in oven, then turn and broil for five more minutes, until browned throughout.

Meanwhile, sauté onions in a skillet lightly coated with non-stick spray. Mix cornstarch with about a quarter-cup of beef broth in a small container with lid, and shake until well-mixed. Add horseradish, and shake again. When onions have softened, pour remaining beef broth into skillet, then stir in cornstarch and horseradish mixture. Add ground black pepper to taste, if desired. Stir over medium heat until thickened.

Pour onion gravy over Salisbury steak patties. Serve over yolk-free egg noodles, wild rice or smashed, boiled red potatoes. Add edamame seasoned with lemon pepper, or green beans as a healthy side dish. Counts as fast carb (noodles or rice), slow carb (veggies) and protein (steaks and gravy). Serves four.

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