Hearty Salisbury Steak


  • Prep/Total Time: 30 min.
  • Yield: 5 Servings

151530Ingredients

  • 1/4 cup
    egg substitute
  • 1 medium onion, finely chopped
  • 1/2 cup
    crushed saltines (about 15 crackers)
  • 1/2 teaspoon
    pepper
  • 1 pound lean ground beef (90% lean)
  • 1 tablespoon
    canola oil
  • 1 envelope reduced-sodium onion soup mix
  • 2 tablespoons
    all-purpose flour
  • 2 cups
    water

Directions

  • In a large bowl, combine the egg substitute, onion, saltines and pepper. Crumble beef over mixture and mix well. Shape into five patties.
  • In a large skillet, cook patties in oil over medium heat for 3 minutes on each side or until lightly browned. Remove patties and keep warm; drain drippings.
  • In a small bowl combine the soup mix, flour and water; stir into skillet. Bring to a boil. Return patties to skillet. Reduce heat; cover and simmer for 5-7 minutes or until meat is no longer pink. Yield: 5 servings.

Nutritional Facts:
1 patty with 1/4 cup gravy equals 233 calories, 10 g fat (3 g saturated fat), 45 mg cholesterol, 418 mg sodium, 14 g carbohydrate, 1 g fiber, 20 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 fat.


Originally published as Hearty Salisbury Steaks in Healthy Cooking August/September 2009, p65