Salisbury Steaks with Mushroom Gravy

Salisbury Steaks With Mushroom Gravy
1 pound 95% lean ground beef
2 to 4 Tablespoons finely chopped onion
3 Tablespoons water
1/2 teaspoon salt
1/4 teaspoon pepper
Vegetable Cooking Spray
Mix ground beef, onion, water, salt and pepper in medium bowl just 
until
blended.
Shape mixture into four 1-inch-thick oval patties. Spray large 
skillet with
cooking spray; heat over medium heat until hot. Cook Salisbury steaks 
to desired
degree of doneness, 3 to 4 minutes per side for medium. Serve with 
Mushroom
Gravy. Serves 4.
Mushroom Gravy:
1 cup sliced mushrooms
1/4 cup finely chopped onion
2 Tablespoons flour
1 cup reduced-sodium beef broth
Salt and pepper, to taste
Saute mushrooms and onion in medium skillet until tender. Stir in 
flour; cook 1
to 2 minutes longer. Add beef broth and heat to boiling; boil, 
stirring
constantly, until thickened. Season to taste with salt and pepper.
Per Serving: Calories 184, calories from fat: 24, Fat gm 4.6, 
Saturated Fat gm 1.7, Cholesterol 64 mg, Sodium 341 mg, Protein 28.7 
gm,Carbohydrates 5.2 gm
== Contributed by ==
* Healthy Recipes For Diabetic Friends Y-Group
Category:Healthy Recipes for Diabetic Friends