Salisbury Steak

I have been making these Salisbury Steaks for several years and they are one of my son's favorite meals.  Most people think that when you are watching your diet you have to eat grilled chicken and salad all the time.  I'm here to tell you, you DON'T!  People also say "my kids won't eat diet food".  No one has to tell them it's a lightened up recipe, believe me they will never know!

Hearty Salisbury Steak

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 (93% lean)

1 tablespoon canola oil

1 envelope reduced-sodium onion soup mix

2 tablespoons all-purpose flour

2 cups water

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.

Nutrition 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, 5 PP per serving.

Sometimes, I double the gravy ingredients so everyone has enough for their steak and mashed potatoes.

Flavorful Mashed Potatoes

2 pounds red potatoes (about 6 medium)

3 garlic cloves, peeled and thinly sliced

1/4 cup fat-free milk

1/4 cup reduced-fat sour cream

1 tablespoons butter, melted

1 tablespoons minced fresh parsley or 1 teaspoons dried parsley flakes

1 tablespoons minced fresh thyme or 1 teaspoons dried thyme

1/2 tablespoon minced fresh rosemary or 1/2 teaspoon dried rosemary, crushed

1 teaspoon salt

Scrub and quarter potatoes; place in a large saucepan and cover with water. Add garlic. Bring to a boil. Reduce heat; cover and cook for 15-20 minutes or until potatoes are tender; drain.

In a large bowl, mash potato mixture. Stir in the remaining ingredients.

Yield: 6 servings.

Nutritional Facts 3/4 cup equals 146 calories, 3 g fat (2 g saturated fat), 9 mg cholesterol, 280 mg sodium, 26 g carbohydrate, 3 g fiber, 4 g protein, 3 PP per serving.

I served this meal with some fresh corn on the cob that my parents brought me back from Colorado.  I microwaved them in the microwave, husks and all.  To find out how, click this link.

 

Original recipes from tasteofhome.com