Posts: 1,152
7/2/08 6:14 P

Easy Salisbury Steak

serves 4
8 oz. ground beef or turkey (90% lean)
1 Tblspn dried onion flakes
1 tspn dried parsley flakes
14 small fat-free soda crackers, made into crumbs
1/4 C skim milk
1 (12oz) jar Heinz Fat Free beef gravy
2 tspn Worcestershire sauce
2 Tblspn Heinz Light Harvest or Healthy Choice ketchup
1/4 tspn black pepper

Preheat oven to 350 degrees. Spray an 8"x8" baking dish with butter-flavored cooking spray.
In a large bowl, combine meat, onion flakes, parsley flakes, cracker crumbs, and skim milk.
Mix well using hands. Using a 1/3-cup measuring cup as a guide, form into 4 patties. Place
patties in prepared baking dish. In a small bowl, combine gravy, Worcestershire sauce, ketchup
and black pepper. Evenly spoon gravy mixture over meat patties. Cover. Bake 1 hour. For
each serving, place meat patty on plate and evenly spoon gravy mixture over top.

Each serving =
He: 2 1/4 Protein, 1/2 bread, 1/4 Vegetable, 1/4 slider

165 Cal., 5 gm fat, 13 gm protein, 17 gm Carbo., 723mg sodium, 0 gm fiber

Diabetic: 2 meat, 1 starch