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Salisbury Steak with Mushroom Sauce Recipe |
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Here's another way to make lean ground beef delicious. Mixing the beef with bulgur wheat not only improves the nutritional balance and adds fiber, but it makes a delicious patty. These are not lowfat entrees, however. Hamburger, even lean hamburger, is still high in fat, about nineteen grams in three-and-a-half cooked ounces. Our patty has only twelve grams. You can reduce that even more by pressing out the fat in pans as the patties are cooking and discarding it.
The Mushroom sauce, incidentally, is fat-free and very low in sodium. You can make it earlier in the day -- perhaps in the morning -- and refrigerate it until you are ready to cook dinner.
Ingredients 1/2 cup low-sodium beef broth 1/3 cup bulgur 3/4 pound lean ground beef 3/4 cup finely chopped onion 1 tablespoon reduced-sodium soy sauce 1/4 teaspoon pepper 2 tablespoons all-purpose flour vegetable cooking spray
Method Bring beef broth to boil in a small bowl in the microwave or a saucepan on the stove. Pour into medium bowl; add bulgur; let stand 20 minutes or until liquid is absorbed.
Crumble ground beef in a food processor fitted with knife blade; add bulgur, onion, soy sauce, and pepper. Pulse until well mixed. Form into 4 (3/4-inch thick) patties. Coat patties on both sides with flour.
Coat a large nonstick skillet with cooking spray; add oil, and heat over medium-low heat. Cook patties about 6 minutes on each side or until meat is no longer pink in the center. Add Mushroom Sauce to skillet, and cook 2 minutes or until hot.
Mushroom SauceYield: 1 1/2 cups vegetable cooking spray 1 teaspoon canola oil 1/2 pound sliced fresh mushrooms 1/4 cup reduced-sodium beef broth 2 tablespoons all-purpose flour 1 cup evaporated skimmed milk 2 teaspoons Worcestershire sauce 1/4 teaspoon salt
Coat a large nonstick skillet with cooking spray; add oil, and heat over medium heat. Add mushrooms; cook until browned and tender, stirring frequently.
Meanwhile, combine broth and flour, stirring until smooth. Stir in milk, Worcestershire sauce, and salt. Add flour mixture to skillet; cook over low heat, stirring constantly until thickened.
Per serving(2 tablespoons Mushroom Sauce): 4g carbohydrates, 30 calories, 1 g fat(0 g saturated), 0 mg cholesterol, 2 g Protein, 80 mg sodium
Per serving (one patty with 2 tablespoons Mushroom Sauce): 26g carbohydrates, 300 calories, 12 g fat(5 g saturated), 65 mg cholesterol, 25 g Protein, 465 mg sodium |
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