Simple Salisbury Steak

A simple classic blends two favorites – burger and smothered steak – with a healthy touch to make the satisfying centerpiece of a sensible supper.

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Ingredients

1. 16 oz / 454 g extra-lean ground beef, preferably pastured
2. ½ cup / 60 g whole grain breadcrumbs or toasted almond meal
3. 2 egg whites or 1 egg, preferably organic omega-3 or pastured
4. ¼ cup / 60 ml water
5. ¼ tsp. / 0.7 g freshly ground black pepper
6. 1 small clove fresh garlic, minced
7. ½ tsp. / 1½ g garlic powder
8. 1 Tbsp. / 14 ml olive oil (optional)
9. 1 cup / 70 g mushrooms, sliced (optional)
10. ¾ cup / 180 ml water
11. 2 Tbsp. / 33 g ml tomato paste, preferably organic
12. 1 Tbsp. / 15 ml Worcestershire sauce
13. 1 Tbsp. / 15 ml Madeira wine or dry sherry (optional)

Directions

1. Combine first 6 ingredients.
2. Divide mixture into equal portions, shaping each into a ½-1 inch / 1-2½ cm thick patty.
3. Warm a large non-stick lidded skillet over medium-high heat. Add patties; cook for 3 minutes on each side, or until evenly browned. Remove patties from pan; keep warm.
4. Mushrooms (optional): Heat oil in pan, add mushroom slices and cover, stirring occasionally, until soft.
5. Add water and remaining ingredients to the pan. Bring to a boil.
6. Return patties, then cover, reduce heat, and simmer for 10 minutes.
7. Uncover and cook until wine mixture is reduced to ¾ cup / 180 ml, about 10 minutes.
8. Remove from heat and serve hot, or freeze to be re-heated later.

Serving Size: ֲ4-oz / 120-g patty

Exchanges per Serving: ½ Carb, 2 Protein, 1 Fat

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