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Monday, January 23, 2017

LivingAfterWLS Classic Recipe: Salisbury Steak

Greetings Readers!
Snowy January 2017.
I hope you are doing well this fine Monday. We are "enjoying" yet another snowstorm here in the high Rocky Mountains of Wyoming. So far today at least 6 inches of new snow - that's on top of the two feet previously fallen snow that has yet to melt! It has been a very long time since we've seen a winter like this and nothing calls for comfort food more than a long cold snowy season.

Yesterday, by request of the family, I pulled out one of our LivingAfterWLS Classics - Salisbury Steak to feed and comfort those gathered at our kitchen table. This recipe is suitable for Day 4 of the 5 Day Pouch Test and is featured on page 156 of the The 5 Day Pouch Test Owner's Manual and on page 62 of the 5 Day Pouch Test Complete Recipe Collection..

Salisbury Steak
Classic comfort food, Salisbury steak is traditionally a ground beef patty flavored with minced onion and seasonings before being fried or broiled. It was named after a 19th-century English physician, Dr. J. H. Salisbury, who recommended that his patients eat plenty of beef for all manner of ailments. Salisbury steak is often served with gravy made from pan drippings. To suit our different tastes this recipe may be prepared with ground beef, ground pork, or ground white meat poultry. 

1 pound ground meat of your choice
1/3 cup dry breadcrumbs
1/2 teaspoon salt
1/4 teaspoon pepper
1 egg
1 large onion, sliced
1 can (10 1/2 ounces) condensed beef broth
1 can (4 ounces) mushrooms, drained
2 tablespoons cold water
2 teaspoons cornstarch

Mix ground beef, breadcrumbs, salt, pepper and egg: shape into 4 oval patties, each about 3/4 inch thick. Cook patties in 10-inch skillet over medium heat, turning occasionally until brown, about 10 minutes. Drain excess fat from skillet. Add onion, broth and mushrooms. Heat to boiling: reduce heat. Cover and simmer about 10 minutes.

Remove patties to a plate, tent with foil to keep warm. Heat onion mixture to boiling. In a small bowl whisk together water and cornstarch. Stir into onion mixture whisking to prevent lumps. Bring to a boil and continue whisking for 1 minute as mixture thickens. Serve sauce over meat patties.

Per serving using extra lean ground beef: 321 calories, 27 grams protein, 21 grams fat (8 saturated), 6 grams carbohydrate and 1 gram dietary fiber.

Per serving using lean ground pork: 354 calories, 24 grams protein, 25 grams fat (9 saturated), 6 grams carbohydrate and 1 gram dietary fiber.

Per serving using ground turkey: 225 calories, 25 grams protein, 11 grams fat (3 saturated), 6 grams carbohydrate and 1 gram dietary fiber.

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