===========================================================================
 BBS: The GWE BBS [ASV/CIN]
Date: 07-16-11 (02:19)             Number: 378
From: SWEET THING #10 @4203*5      Refer#: NONE
  To: ALL                           Recvd: NO  
Subj: More steak                     Conf: (37) Home Cooki
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0R: net33: @15203 (via @4001) [02:13 07/18/94]



---------- Recipe via Meal-Master (tm) v8.00

      Title: Salisbury Steak (Low Fat)
 Categories: Meats, Main dish, Low-fat
      Yield: 6 servings

  1 1/2 lb Ground round beef
      1 md Onion, finely chopped
    1/2 c  Long-grain rice, cooked
      1    Egg white
    1/4 ts Pepper
      2 c  Mushrooms, sliced 10oz.
      1 cn Reduced-sodium beef broth
  1 1/2 tb Worchestershire sauce
      2 tb Water
      2 tb All-purpose flour
           Mashed potatoes or noodles

  In a medium bowl combine ground beef, onion, rice, egg white and pepper.
  Divide into 6 equal portions, shaping each into a 1 inch thick patty.  In
  a large non-stick skillet cook patties over medium-high heat 5 minutes on
  each side; remove patties from skillet and set aside.  Add sliced
  mushrooms to skillet and cook, stirring and tossing, over medium-high heat
  for 3 min. or until slightly softened.  Stir in beef broth and
  worchestershire sauce.  Simmer 10 minutes or until slightly thickened.
  Return patties to skillet.  Cover and simmer 10 minutes.  Transfer patties
  to serving platter; keep warm.  Meanwhile, in small bowl, with whisk,
  combine water and flour, whisk into broth mixture, blending thoroughly.
  Bring broth mixture to boil and cook 1 minute.  Spoon a small amount of
  the gravy over patties; serve remaining gravy on the side.  Serve with
  mashed potatoes or unbuttered noodles.

  Nutritional Info:  1 patty plus 1/4 c. gravy:  331 cal.; 25 g. pro.; 20 g.
  fat; 13 g. carb.; 303 mg. sodium; 78 mg. chol.

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