Salisbury steak with mushroom sauce

Ingredients

• 1 lb/454 g extra lean ground beef
• 1 egg, beaten
• 2 cloves garlic, finely chopped
• ¼ cup (60 mL) unseasoned breadcrumbs
• ¼ tsp (1 mL) pepper
• 1 tsp (5 mL) dry mustard
• Cooking spray
• 2 tsp (10 mL) olive oil
• 1 onion, thinly sliced
• 2 cups (500 mL) sliced mushrooms
• 1 ½ cups (375 mL) beef broth
• ¼ tsp (1 mL) black pepper
• 2 tsp (10 mL) cornstarch
• 2 Tbsp (30 mL) water

Instructions

1. Mix ground beef, egg, garlic, breadcrumbs, salt, pepper and mustard in a bowl. Divide into 4 portions and shape into ½-inch thick patties.
2. Heat a large non-stick skillet over medium heat and coat with cooking spray. Cook patties, turning once, for 10-12 minutes until no longer pink in the centre (internal temperature 160°F).  Transfer to plate and set aside. Pour any fat renderings out of the skillet.
3. Heat oil in same skillet over medium-high heat. Add onions and mushrooms and cook and stir for 6-8 minutes until starting to brown. Add broth and pepper; bring to a boil, reduce heat and simmer for 5 minutes.
4. Mix cornstarch and water in a small bowl or jar and add to mushroom mixture, stirring for about 2 minutes until sauce thickens. Return patties to the skillet and heat 2 minutes before serving.

Tips:

• Serving suggestion: Serve with mixed vegetables and mashed potatoes or egg noodles.
• Make it vegetarian: Simply replace the beef patties with a veggie burger patty. Heat the patty as directed and add to mushroom sauce at the end of cooking.

Notes

Recipe adapted from Canada’s 250 Essential Diabetes Recipes, Canadian Diabetes Association, Edited by Sharon Zeiler, BSC, MBA, RD, Robert Rose, 2011