Recipes · American · Main Courses
Salisbury Steak
One serving has 600 kcal and 34 g protein, and at least a fifth of a woman's daily need of cobalamin (151%), zinc (92%), niacin (73%), selenium (67%), phosphorus (52%) and riboflavin (52%). Ready in 28 minutes.
- Preparation: 10 min
- Cooking: 18 min
- Makes: 1 serving (392 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, celery, egg, fish, gluten
Ingredients
- 160 g Beef, ground, 80% lean, raw
- 10 g Breadcrumbs, dry
- 10 g Eggs, whole, raw
- 50 g Onions, raw
- 5 g Worcestershire sauce
- 100 g Beef broth
- 40 g Mushrooms, white button, raw
- 8 g Flour, all-purpose
- 8 g Vegetable oil
- 0.4 g Salt
- 0.2 g Black pepper
Method
- Mix the ground beef, breadcrumbs, egg, half the onion (finely chopped), 2 g of the Worcestershire sauce, salt and pepper together, and shape into an oval patty.
- Heat the oil in a skillet and cook the patty for 4-5 minutes per side until browned and cooked through (74°C/165°F); remove and keep warm.
- In the same pan, cook the remaining onion and the mushrooms until softened, about 5 minutes.
- Whisk in the flour and cook for 1 minute, then gradually whisk in the beef broth and remaining Worcestershire sauce.
- Simmer, stirring, until the gravy thickens, about 5 minutes.
- Return the patty to the pan, spoon the gravy over the top, and simmer 2 minutes to heat through before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 600 kcal | 28% |
| Carbohydrates | 20.5 g | |
| Water | 291 mL | |
| Fiber | 2 g | 7% |
| Protein | 33.8 g | 71% |
| Tryptophan | 0.2 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.5 g | |
| Methionine | 0.8 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 0.99 g | |
| Valine | 1.6 g | |
| Histidine | 1 g | |
| Fat | 42 g | |
| Monounsaturated | 16.6 g | |
| Polyunsaturated | 5.9 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.2 g | |
| Saturated | 13.9 g | |
| Trans-Fats | 1.9 g | |
| Cholesterol | 151 mg | |
| Calcium | 78.9 mg | 8% |
| Copper | 0.3 mg | 33% |
| Iron | 4.9 mg | 27% |
| Magnesium | 46.1 mg | 15% |
| Manganese | 0.28 mg | 16% |
| Phosphorus | 363 mg | 52% |
| Potassium | 771 mg | 16% |
| Selenium | 37 µg | 67% |
| Sodium | 789 mg | |
| Zinc | 7.3 mg | 92% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 10.2 mg | 73% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.66 mg | 51% |
| Folate (vitamin B9) | 60 µg | 15% |
| Cobalamin (vitamin B12) | 3.6 µg | 151% |
| Choline | 134 mg | 32% |
| Vitamin A | 22.7 µg | 3% |
| Vitamin C | 5.2 mg | 7% |
| Vitamin D (D2 + D3) | 15.8 IU | 3% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 18.9 µg | 21% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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