Salisbury Steak

Ingredients

• 1 pound ground meat of your choice
• 1/3 cup dry breadcrumbs
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 egg
• 1 large onion sliced
• 1 can (14.5 ounces) condensed beef broth
• 1 can (4 ounces) mushrooms drained
• cooking spray
• 2 tablespoons cold water
• 2 teaspoons cornstarch
• Nutrition:Per serving using extra lean ground beef 27 grams protein, 21 grams fat, 6 grams carbohydrate and 1 gram dietary fiber.
• Per serving using lean ground pork: 354 calories 24 grams protein, 25 grams fat, 6 grams carbohydrate and 1 gram dietary fiber.
• Per serving using ground white meat poultry: 225 c 25 grams protein, 11 grams fat, 6 grams carbohydrate and 1 gram dietary
• fiber.

Instructions

1. Mix ground meat, breadcrumbs, salt, pepper and egg: shape into four equal size patties. Over medium-high heat, cook patties in 10-inch skillet sprayed with cooking spray. Turn patties occasionally cooking until brown, about 10 to 12 minutes. Remove to a plate and tent loosely with foil to keep warm. Drain excess fat from skillet. Add onion, broth, and mushrooms, cook and stir to bring browned bits up from pan. In a small bowl whisk together water and cornstarch, then whisk cornstarch mixture into onion mixture, still cooking over medium-high heat. Return patties to pan and simmer about 10-minutes until sauce reduces, and meat patties are cooked and tender. Serve meat patties with 1/4 cup of sauce per serving. Note: Below nutrition data is provided for ground beef, pork, and white meat poultry: 1 meat patty with 1/4 cup sauce.
2. Nutrition:Per serving using extra lean ground beef: 321 calories, 27 grams protein, 21 grams fat, 6 grams carbohydrate and 1 gram dietary fiber.
3. Per serving using lean ground pork: 354 calories, 24 grams protein, 25 grams fat, 6 grams carbohydrate and 1 gram dietary fiber.
4. Per serving using ground white meat poultry: 225 calories, 25 grams protein, 11 grams fat, 6 grams carbohydrate and 1 gram dietary
5. fiber.