Low Cal Salisbury Steak

Serving a low cal version of this classic comfort food was even more calorie conscious because of the mashed cauliflower served alongside.
This low cal take on a classic comfort food was made even more calorie conscious by serving it with mashed cauliflower… almost identical to mashed potatoes!

Okay, I’m a food nerd so, I looked it up. It’s a little complicated but, Salisbury steak is probably named for Doctor James Salisbury who advocated adding meat to people’s diets late in the 19th century to promote better health. He actually suggested a preparation which looks a little bit like my mum’s old recipe which would stretch back to the 30’s. Essentially, seasoned ground beef shaped into a patty, smothered in brown sauce almost always served with mashed potatoes. Something like it was served for lunch at our girl’s daycare and it was a huge favourite.

From time to time I would haul out the old recipe and serve it up and usually got good reviews. But all that red meat and potatoes is considered pretty lethal for more mature metabolisms so I looked for ways to make a healthier version. I chose to mix it up a bit and now go half and half lean ground beef and lean ground turkey and, to be more conscious of the sides, I serve it with roasted veggies and mashed cauliflower.

Now, here’s the thing about ground beef and ground turkey. If you choose lean ground beef and match it to generic ground turkey, the beef comes out equal or in front of the turkey in all critical categories but one. Lean ground beef typically has fewer calories, less cholesterol, more micro nutrients like vitamins and minerals and the same amount of protein as ground turkey. It’s also generally considered to be more flavourful.

So, where does turkey win? Ground beef has significantly more saturated fat than ground turkey which makes it more heart healthy. If you can choose ground turkey that is made primarily from breast meat, ground turkey can actually have fewer calories. And, mixing turkey with beef and adding seasonings addresses the flavour issue while still improving its health impact.

Finally, I couldn’t conceive of serving Salisbury steak without mashed potatoes… or at least something that looked, tasted and felt like mashed potatoes. I found and now serve an easy buttermilk garlic mashed cauliflower as a healthier, much lighter alternative. It really works. Try it.

Scroll through to learn how to make this delicious dish. If you like what you see, don’t forget to ‘like’ and ‘follow’.

The key to lowering the calories in this comfort food classic is the lean ground beef and swapping in even more lean ground turkey.
INGREDIENTS
1  lbs  93% lean ground beef
1 lb 93% lean ground turkey
1/2  cup  dry breadcrumbs
1 tsp Italian seasoning
1 large egg
1 large egg white
1 1/2 tsp Olive oil
3/4 cup onions, minced
2 cups beef broth
1/4  tsp  salt
1/8  tsp  ground black pepper, to taste
8 oz sliced mushrooms
2  tbsp  all-purpose flour
2 tbsp tomato paste
1 tsp red wine vinegar
2  tsp  Worcestershire sauce, to taste
1/2  tsp  mustard powder
1/4  cup  water
chopped parsley for garnish, optional
Sauté onions in oil over medium heat until golden brown, about 5 minutes.
Sauté onions in oil over medium heat until golden brown, about 5 minutes.
Combine the patty ingredients and shape the mix into 8 oval patties.
In a large bowl, combine half of the sautéed onions, ground beef, ground turkey, bread crumbs, Italian seasoning, egg, egg white, 1/4 cup beef broth, salt and black pepper. Shape into 8 oval patties.
Brown both sides of patties, about 5 min on each side then, set aside on a dish.
In a large deep skillet over medium-high heat, brown both sides of patties, about 5 min on each side then, set aside on a dish.
Add mushrooms to the skillet, season with salt and pepper and sauté 2-3 minutes.
Add mushrooms to the skillet, season with salt and pepper and sauté 2-3 minutes.
In a 2 cup measuring cup or small bowl, blend flour and remaining broth until smooth and mix in remaining onions.
In a 2 cup measuring cup or small bowl, blend flour and remaining broth until smooth. 
Mix in remaining onions…
Add tomato paste, vinegar, water, Worcestershire sauce and mustard powder and mix with a small whisk
…tomato paste, vinegar, water, worcestershire sauce and mustard powder and mix well with a small whisk
Return patties to the skillet with the mushrooms and pour gravy mixture over meat and mushrooms in skillet.
Return patties to the skillet with the mushrooms.
Pour gravy mixture over meat and mushrooms in skillet.
Cover and cook on low heat for 20 minutes, stirring occasionally to allow gravy to thicken.
Cover and cook on low heat for 20 minutes, stirring occasionally, basting the patties and allowing the gravy to thicken.
In place of mashed potatoes I served buttermilk garlic mashed cauliflower!
I served this dish with buttermilk garlic mashed cauliflower and roasted Brussels sprouts with baby carrots.

Try this recipe. If you like it… even if you don’t… please comment, let’s talk about it!

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One thought on “Low Cal Salisbury Steak

  1. Pingback: Low Cal Salisbury Steak — VeteranMovesforMenIntheKitchen.com | homethoughtsfromabroad626

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