🥘 Hearty Diabetic-Friendly Salisbury Steak
Prep time: 10 mins | Cook time: 20 mins | Servings: 4
Ingredients
The Patties:
- 1 lb Lean ground beef (90% lean is best for heart health)
- ¼ cup Almond flour (low carb) OR ¼ cup rolled oats (high fiber)
- 1 Large egg
- 2 tbsp Unsweetened almond milk or water
- 1 tsp Worcestershire sauce
- 1 tsp Onion powder
- ½ tsp Garlic powder
- ½ tsp each Salt and Black pepper
The Mushroom Gravy:
- 1 tbsp Olive oil (heart-healthy swap for butter)
- 8 oz Sliced mushrooms
- ½ small Onion, finely chopped
- 2 cloves Garlic, minced
- 1 ½ cups Low-sodium beef broth
- 1 tsp Worcestershire sauce
- ½ tsp Dried thyme
- Thickener: 1 tsp Cornstarch dissolved in 1 tbsp water (used sparingly)
Simple Instructions
- Form: In a bowl, gently mix all patty ingredients. Shape into 4 oval patties.
- Sear: Heat oil in a skillet over medium-high heat. Brown patties for 4–5 minutes per side. Remove and set aside (they don’t need to be fully cooked yet).
- Sauté: In the same pan, toss in mushrooms and onions. Cook until soft (about 5 minutes). Stir in the garlic for 30 seconds.
- Simmer: Pour in beef broth, Worcestershire, and thyme. Bring to a light boil. Stir in your cornstarch/water mix to slightly thicken.
- Finish: Place patties back into the gravy. Cover and simmer on low for 8–10 minutes until the beef is cooked through.
💡 Pro Tip: To keep the meal low-glycemic, serve this over cauliflower mash or zucchini noodles instead of white potatoes or pasta!
The diabetic-friendly modifications (using 90% lean beef, almond flour, and olive oil). The approximate nutritional breakdown per serving (1 patty with gravy).
Nutrition Facts
Serving Size: 1 patty + 1/4 of gravy
| Nutrient | Amount |
| Calories | 245 kcal |
| Total Fat | 14g |
| Saturated Fat | 4.5g |
| Cholesterol | 115mg |
| Sodium | 420mg |
| Total Carbohydrates | 6g |
| Dietary Fiber | 2g |
| Sugars | 2g |
| Protein | 25g |
Why this works for Diabetics
- Ultra-Low Carb: By replacing traditional breadcrumbs and heavy flour thickeners, we’ve brought the carbs down to just 6g per serving. This helps prevent significant blood sugar spikes.
- High Protein: With 25g of protein, this meal is very satiating, which helps manage appetite and slows the absorption of any glucose in the meal.
- Controlled Sodium: Using low-sodium broth and specific measurements for salt helps keep blood pressure in check, which is crucial for long-term diabetic health.
- Healthy Fats: Using olive oil instead of butter provides monounsaturated fats, which are better for heart health.
