Low Sodium Salisbury "Steak" with Mushroom Sauce: Gone healthy DASH style

Salisbury "Steak" with mushroom sauce 

A classic recipe... usually from those frozen TV dinners! Very popular in the 60's served over mash potatoes and gravy.
It was invented by a colleague, an American physician, Dr. J. H. Salisbury. He was an early proponent of a low-carbohydrate diet for weight loss.
Now a days, if you buy them frozen or already prepared... it comes with a combination of  ground beef and pork and tons of salt.
Here is a simple but yet delicious way of enjoying this recipe in a way that is healthy and good for you!


INGREDIENTS ( Serves 2)

1 serving= 1 patty ( 4oz ground beef) + 2 tablespoon of gravy = 141.6mg of salt

For the patties:
8oz of ground beef ( 95% lean, 5% fat)
Dash of dried oregano leafs
1/2 teaspoon of onion powder
1 teaspoon of garlic powder
1/2 teaspoon of dried parsley flakes
1/2 tablespoon of plain breadcrumbs
1/4 teaspoon of Worcestershire sauce
1 tablespoon of all purpose flour
3 seconds of PAM spray
Dash of black pepper and No Salt (if allowed by you physician)



For the sauce/gravy
1 cup of sliced mushrooms ( use any that you like)
1/4 cup of diced onion
1/2 tablespoon of onion powder
1/2 tablespoon of garlic powder
1/2 tablespoon of dried parsley flakes
1/4 teaspoon of Worcestershire sauce
1 tablespoon of balsamic vinegar
1 teaspoon of low sodium ketchup
1/4 teaspoon of ground mustard
1/4 cup of water
3 seconds of PAM spray



PREPARATION


In a large bowl, combine the ingredients for the patties except the PAM and the flour.
Mix well. Divide into 2 (4oz) patties. Each patty should be oval in size and no more than 1/2 inch thick. Let them chill in the refrigerator while you prepare the rest of the ingredients for the sauce/gravy.

In a non-stick skillet, heat over medium-high and spray 3 seconds of PAM. Next, add the onion, the mushrooms, the onion powder, the garlic powder, the parsley and the Worcestershire sauce. Cook for 3-5 min or until the mushrooms just change color. Remove from the skillet and set it aside.
Just before cooking the patties, take them out of the refrigerator and sprinkle them around with the flour (this would help the patties brown and for a delicious thicker gravy). Then, add 3 seconds of PAM to the skillet again. Cook for 3 minutes in each side. Next, add the mixture of mushrooms that was cook previously to the skillet where the patties are cooking and then add the balsamic vinegar, the ketchup, ground mustard and the water. Mix the sauce. Lower the temperature to medium heat. Cover and let it simmer for 15 min or until internal temperature of the patties reach 160F.

Serve over white rice or potatoes.

ENJOY!

Salisbury Steak with rice