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Salisbury Steaks With Rich Brown Gravy (Low Fat)

The aroma of Salisbury steak always brings me back to my grandmother’s kitchen. I remember standing on a stool, mesmerized as she browned the patties, the sizzle and savory scent filling the air. The anticipation was almost unbearable, knowing that soon I would be enjoying tender steak smothered in a luscious brown gravy. This version, while lighter, captures all of that comforting flavor without the guilt.

Recipe Overview

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Dietary Type: Low Fat

Ingredients

1/3 cup egg substitute
1/4 cup old fashioned oats
1 tablespoon onion soup mix
2 teaspoons dried onion flakes
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
1 lb 96% lean ground beef
3 tablespoons unbleached all-purpose flour, divided
1 cup fat-free lower-sodium beef broth
2 tablespoons ketchup
2 teaspoons Worcestershire sauce
Olive oil flavored cooking spray
1 onion, sliced and separated into rings (about 3 1/2 cups)

Equipment Needed

Medium mixing bowl
Medium shallow bowl
Large nonstick skillet
Wooden spoon

Instructions

In a medium mixing bowl, combine the egg substitute and old fashioned oats. Let the mixture stand for 3 minutes to allow the oats to soften. This step is crucial for binding the patties and giving them a desirable texture.
To the egg and oat mixture, add the 1 tablespoon of onion soup mix, dried onion flakes, garlic powder, black pepper, and 96% lean ground beef.
Mix all the ingredients together until they are well combined. Avoid overmixing, as this can result in a tough patty. Gently shape the mixture into 4 oval patties, each approximately 1 inch thick, 3 inches wide, and 4 1/2 inches long.
Place 2 tablespoons of the unbleached all-purpose flour in a medium shallow bowl. Dip each patty in the flour, ensuring it is coated on all sides. Shake off any excess flour. This helps create a nice crust and thickens the gravy later.
In a separate medium mixing bowl, add the remaining 1 tablespoon of unbleached all-purpose flour. Slowly whisk in a small amount of the fat-free lower-sodium beef broth to form a paste. This prevents lumps in the gravy.
Gradually whisk in the remaining beef broth into the flour paste, followed by the ketchup and Worcestershire sauce. Continue whisking until all ingredients are well combined. Set the gravy mixture aside.
Preheat a large nonstick skillet over medium-high heat. Ensure the skillet is adequately heated before adding the patties for optimal browning.
Once the skillet is hot, lightly mist it with olive oil flavored cooking spray. Place the patties in the skillet side by side, ensuring they are not overcrowded.
Brown the patties on both sides for approximately 1 to 2 minutes per side. The goal is to create a good sear, enhancing the flavor and texture.
Pour the broth mixture into the skillet. Then, add the onion rings to the skillet, distributing them evenly throughout the liquid.
Use a wooden spoon to gently stir the onion rings into the broth mixture, being careful not to break the patties.
Bring the liquid to a boil. Once boiling, reduce the heat to low, cover the pan, and simmer for 15 minutes. Flip the patties once, halfway through the cooking time, to ensure even cooking.
After simmering, transfer the patties to a serving platter. Spoon the onions and gravy generously over the patties. Serve immediately.

Expert Tips & Tricks

Browning is Key: Don’t rush the browning process. A well-seared patty provides a depth of flavor that’s essential to the dish.
Deglaze the Pan: If you notice any browned bits stuck to the bottom of the pan after browning the patties, the broth will deglaze the pan, lifting up these flavorful fond, and incorporating them into the gravy.
Thickening the Gravy: If the gravy isn’t thick enough after simmering, remove the patties and onions, then simmer the gravy uncovered for a few minutes until it reaches your desired consistency. Be careful not to over-reduce it.
Meat Thermometer: For guaranteed doneness, use a meat thermometer to ensure the patties reach an internal temperature of 160°F (71°C).
Don’t Overcrowd: If your skillet isn’t large enough to accommodate all the patties without overcrowding, cook them in batches. Overcrowding will lower the pan temperature and prevent proper browning.

Serving & Storage Suggestions

Serve the Salisbury steaks immediately while they are hot and the gravy is luscious. This dish is excellent served with classic sides like mashed potatoes, egg noodles, or rice to soak up the gravy. Steamed green beans or a simple salad provide a refreshing contrast to the richness of the steak.

Leftover Salisbury steaks can be stored in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm the patties in a skillet over low heat with a little extra broth or water to prevent them from drying out. Alternatively, you can reheat them in the microwave, but be careful not to overcook them. Freezing is not recommended, as the texture of the gravy may change upon thawing.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	320 kcal	16%
Total Fat	8g	12%
Saturated Fat	3g	15%
Cholesterol	80mg	27%
Sodium	650mg	27%
Total Carbohydrate	18g	6%
Dietary Fiber	2g	8%
Sugars	5g	N/A
Protein	45g	90%

Note: Nutritional information is an estimate and may vary based on specific ingredients and cooking methods.

Variations & Substitutions

Gluten-Free: To make this recipe gluten-free, substitute the unbleached all-purpose flour with a gluten-free all-purpose flour blend. Also, ensure that the onion soup mix and Worcestershire sauce are gluten-free.
Vegetarian: For a vegetarian version, replace the ground beef with a plant-based ground meat substitute.
Spicy: Add a pinch of red pepper flakes to the gravy for a subtle kick.
Mushroom Gravy: Sauté sliced mushrooms with the onions for a richer, earthier gravy.

FAQs (Frequently Asked Questions)

Q: Can I use a different type of ground beef?
A: While 96% lean ground beef is recommended for a lower-fat version, you can use ground beef with a higher fat content. Just be sure to drain off any excess grease after browning the patties.

Q: Can I prepare the Salisbury steak patties ahead of time?
A: Yes, you can prepare the patties ahead of time and store them in the refrigerator for up to 24 hours before cooking. This can save time during meal preparation.

Q: What can I do if my gravy is too thin?
A: If the gravy is too thin, you can simmer it uncovered for a few minutes to allow it to reduce and thicken. Alternatively, you can mix a teaspoon of cornstarch with a tablespoon of cold water and whisk it into the gravy.

Q: Can I use fresh herbs in the gravy?
A: Absolutely! Fresh herbs like thyme, rosemary, or parsley can add a wonderful depth of flavor to the gravy. Add them during the last few minutes of simmering.

Q: How do I prevent the patties from sticking to the skillet?
A: Using a nonstick skillet and ensuring it is properly preheated before adding the patties will help prevent sticking. Also, lightly misting the skillet with cooking spray can further reduce the risk of sticking.

Final Thoughts

This lighter take on classic Salisbury steak brings all the comfort and flavor you crave, without compromising your health goals. It’s a dish that’s perfect for a weeknight dinner, yet impressive enough to serve to guests. So, gather your ingredients, put on your apron, and get ready to create a truly satisfying meal. Don’t hesitate to experiment with variations and share your feedback! Consider serving with a crisp green salad and a glass of your favorite red wine for a complete and delightful experience.

Salisbury Steaks With Rich Brown Gravy (Low Fat) Recipe