Tuesday, March 16, 2010

Salisbury steaks, Mashed potato with winter squash, Green beans

*picture coming soon*


In a bowl, mix together:
1 lb lean ground beef (10% fat)
1/4 cup ketchup
3 tbsp onion soup mix
1 tsp mrs. dash original table blend

Shape into 4 oval patties. Sprinkle both sides of patties with pepper. Brown patties on stove top for about 1 minute each side and then transfer to a 9X13 baking dish.

Mix together:
1 jar of beef gravy (I used heinz fat free beef gravy)
1 can cream of mushroom soup (I used healthy choice, low fat)

Pour soup/gravy combo over the beef patties. Optional: top with onion slices if you like.

Bake at 350 for 45 minutes.

Calorie count: 230 per salisbury steak patty, 65 calories per 1/2 cup gravy (the amount usually clinging to the green beans and patty)

1 package frozen green beans
I put the green beans directly into the pan with the patties and then pour the gravy over them. They come out yummy baking with the beef!

Calorie count: 40 calories per 1/3 bag

*Mashing the squash in with the potato helps save calories!!
1 Large baking potato
1/2 package (5 oz) of cooked frozen winter squash
1/4 cup skim milk
1 clove garlic, pressed
Salt and Pepper to taste

Bake potato microwave 8 minutes until soft. Peel skin away and discard.
Microwave squash about 3 minutes until heated through.
In a bowl, combine potato, squash, milk, garlic, and salt and pepper and mash with fork or masher. Reheat in microwave if needed before serving. Makes 2 servings.

Calorie count: 142 calories per serving

Rating: This is ultra comfort food at reasonable calories! Totally yummy!

No comments:

Post a Comment