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Meat - Salisbury Steaks with Mushroom Gravy

Source of Recipe

from diabetic gourmet com


List of Ingredients

for the salisbury steaks:
1 lb. 95% lean ground beef
2 - 4 tbsp. finely chopped onion
3 tbsp. water
1/2 tsp. salt
1/4 tsp. ground black pepper
low fat vegetable cooking spray

for the mushroom gravy:
1 c. thinly sliced mushrooms
1/4 c. finely chopped onion
2 tbsp. flour
1 c. reduced sodium beef broth
1/4 tsp. salt
1/8 tsp. ground black pepper


Recipe

for the salisbury steaks:
In a medium bowl, mix the ground beef, onion, water, salt, and pepper until just blended.
Form 4 one" thick oval or round patties.
Spray a large skillet with the cooking spray.
Heat until hot using a medium heat.
Cook steaks to desired degree of doneness, 3 - 4 minutes per side for medium.
Serve with mushroom gravy listed below.

for the mushroom gravy:
Saute the mushrooms and onion in a medium skillet until tender.
Stir in flour until mixed well and cook 1 - 2 minutes longer.
Add the beef broth and heat to boiling.
Continue to boil, stirring constantly, until thickened.
Season with salt and pepper.
Makes 4 servings.

Nutritional info per serving:
Cal: 184, Fat: 4.6, Chol: 64 mg, Sod: 341 mg, Prot: 28.7 g, Carb: 5.2 g
Diabetic exchanges: 1 Vegetable, 3 Meat