Salisbury steak is a common "comfort food" eaten by adults and children for lunch or dinner. It consists of a breaded, fried patty containing ground beef and other ingredients. The patty is covered with a beef-based gravy. Typical accompaniments include mashed potatoes and a roll. Dictionary.com relates that Salisbury steak is named for the physician who invented the dish in the nineteenth century.
Healthy Ingredients
Salisbury steak contains few healthy ingredients. Some recipes include onions, tomatoes, mushrooms or bell peppers, vegetables that add antioxidants that help prevent aging-related diseases. If extra-lean ground beef is used, the dish can be considered a good source of protein. Spices, such as pepper, add further nutritional benefit.
Unhealthy Ingredients
Unhealthy ingredients found in Salisbury steak include bread crumbs, egg, salt and flour. If hamburger meat with more than 4 percent fat is used, the amount of saturated fat in this dish can increase to an unhealthy level. This food is often fried in soybean oil or shortening, and fat may be added to the gravy. Salisbury steak should be considered a poor nutritional choice.
Nutritional Breakdown
FitDay.com states that a typical Salisbury steak with gravy contains 217 calories, which meets 11 percent of the caloric needs of an adult on a 2,000 calorie diet. Fourteen grams of fat can be found in a serving of Salisbury steak, as well as 59 mg of cholesterol. This translates to 21 percent of the daily fat limit and 20 percent of the daily cholesterol limit for the average adult.
This salty dish gives 32 percent of the daily allotment of sodium while adding 8 percent of the needed potassium. It is low in carbohydrates and high in protein, providing 33 percent of the daily need. It is a fair source of some B vitamins and a good source of minerals while adding only a minimal amount of fiber and calcium.
How to Make This Dish Healthier
If you plan to make Salisbury steak, there are ways to improve its nutritional value. Coat the skillet with cooking spray or 1 Tbsp. of canola oil instead of cooking with soybean oil or shortening. Use 3 or 4 percent fat ground beef and add vegetables and spices to the patty or gravy. Eliminate salt from the recipe. Use a light coating of breading only and use skim milk instead of egg and whole milk to coat the patty. Use a low-fat gravy that is not high in sodium.
How to Fit This Dish Into a Healthy Diet
Salisbury steak can be eaten occasionally if appropriate choices are made the rest of the day. Instead of mashed potatoes, consider serving this entree with baked potatoes and a green vegetable. A small child should eat a half serving of Salisbury steak with vegetables and low-fat milk.
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