garbanzo bean flour Archives • A Sweet Pea Chef

Enjoy the classic taste of Salisbury steak revamped as an Easy Meal Prep Salisbury Steak. Not only does this healthy version satisfy the love of rich gravy and a flavorful dish, but it also fits into your clean-eating lifestyle! Sometimes I like to indulge in delicious, warm, and comforting food. I mean, there’s nothing better than eating comfort food on a cool evening or a rainy day. Right? I like my chili and soup during Fall and Winter but, I found myself craving Salisbury steak recently, too. There’s something amazing about old-school, comfort foods, don’t you think? They taste delicious and they are very easy to make. No, I’m not talking about the Salisbury steak you can buy from the freezer section of the grocery store. Nope, that’s not very good – tasting or for you healthwise. The flavors of store-bought cannot be compared to those of homemade Salisbury steak. So making Salisbury steak at home is the answer! However, most Salisbury steak recipes are not very healthy. They require butter and breadcrumbs and canned gravy. Darn it. Fortunately, there is a way to enjoy Salisbury steak without jeopardizing your clean diet. How? By making healthy Salisbury steak with fresh and whole ingredients. I’ll teach you how to make a Salisbury steak recipe from scratch and I can guarantee it'll be a big hit in your house. It’s so good and satisfying and comforting that you won’t believe it’s actually healthy. Plus it’s super quick and easy to make. And oh my goodness, the flavors are out of this world amazing. You’ll want to make this Salisbury steak again and again and again. But you don’t have to because Salisbury steak can be stored for days in the fridge so it’s perfect for make-ahead dinners. Isn't it the best when you have a delicious, healthy, and comforting dinner waiting for you in the fridge. It's amazing. Am I right? All hail the meal prep! WHAT IS SALISBURY STEAK? Okay, so I'm guessing some of you might be thinking, "What the heck is Salisbury steak, anyway?" Well, Salisbury steak is an American classic that has been around for a while. Salisbury steak consists of beef patties served with gravy and paired with something like mashed potatoes or noodles. Think of it like meatloaf and a burger patty had a baby, then got served with mashed potatoes and brown, heavy gravy. I.e. comfort food at its best, am I right? That being said, Salisbury steak is similar to both meatloaf and hamburger steak, but not identical. It somehow resembles a mix of them. And the gravy is a rich and delicious beef gravy that adds extra flavors to the steak. I love my Salisbury steak with mushroom gravy for extra flavor. YUMMY. HOW TO MAKE THIS SALISBURY STEAK RECIPE It’s time to talk about how to make this Salisbury steak recipe because I’m pretty sure you can’t wait to make this for dinner. To make this simple Salisbury steak… Start by making the beef patties. I like to use organic, grass-fed ground beef to not make the patties and I look for 85% or less fat so it's not overly greasy. Mix in the spices to give the beef extra-good flavor. Cook the patties in the skillet until they are golden brown all over. Make the gravy using healthy garbanzo bean flour and low sodium beef broth. Combine the mushroom gravy with the beef patties and simmer for a few minutes to infuse the taste of the gravy into the steaks. That is it, peeps. Super easy but amazingly flavored Salisbury steak. HEALTHY SUBSTITUTES FOR EASY MEAL PREP SALISBURY STEAK To make healthy Salisbury steak, we can do a few easy alterations to this American classic. For example, we can: Lightly fry the patties in olive oil instead of an unhealthy oil When making the patties, we skip the breadcrumbs Stay the heck away from canned or pre-made gravy and make your very own delicious gravy at home using real ingredients Replace butter with olive oil Use low sodium beef stock for the gravy instead of regular beef broth Use garbanzo beef flour instead of all-purpose flour for a high protein, high fiber, and unrefined thickener for the gravy Use alternatives for healthy lean ground beef, like ground chicken or ground turkey, with spinach added in for a change in flavor EASY MEAL PREP SALISBURY STEAK GRAVY My homemade Salisbury steak recipe is not complete without the Salisbury steak gravy. And I think you’ll be happy to know that making Salisbury steak gravy is like a walk in the park. To make Salisbury steak gravy: Heat oil in a large skillet. Sauté the mushrooms in the skillet until golden. Add garbanzo bean flour and cook stirring constantly. I use garbanzo bean flour (AKA chickpea flour) because it’s healthier and better for you than all-purpose flour. Add low sodium beef broth and mix everything together making sure the gravy is lump-free. Add the steak patties and cook for a few more minutes. Your rich and creamy Salisbury steak gravy is now done, so it’s time to think about what to serve with Salisbury steak. CAN YOU MAKE SALISBURY STEAK VEGAN AND GLUTEN-FREE? Salisbury steak can definitely be made into an awesome vegan meal. Make the patties out of lentils instead of lean ground beef and use vegetable broth in place of the low sodium beef broth. To make the meal gluten-free, be sure to use gluten-free beef broth and flour. Suitable flours are: Garbanzo bean (chickpea) flour like I used Amaranth flour Brown rice flour Buckwheat flour Cassava flour Coconut flour Oat flour WHAT TO SERVE WITH SALISBURY STEAK Looking for what to serve with Salisbury steak? You have a few options. The most popular options are: mashed potatoes rice noodles But these options are not usually very healthy. If you want healthier options or low carb options, you can pair Salisbury steak with: potatoes and peas (like in this recipe) roasted broccoli cauliflower mashed potatoes roasted veggies I like my Salisbury steak with peas and potatoes, but I have to admit that all the other options are just as amazing. And they all go well with Salisbury steak. HOW TO STORE MEAL PREP SALISBURY STEAK I like to put my Salisbury steak into my meal prep dishes as soon as I make it. Then, it is ready to go for a quick and easy meal that is super nutritious, and satisfying, too. So, make sure that your meal prep containers are airtight. Stackable containers are a good option, saving you room in the fridge. Use the Salisbury steaks in 4 days max. CAN YOU FREEZE SALISBURY STEAK? Yes, you can freeze Salisbury steak. I keep it in the freezer, stored in my meal prep dishes, for up to 3 months. I take them out of the freezer the night before, and let them thaw in the fridge overnight. They are easily warmed up in the microwave once thawed. Alternatively, you can freeze in freezer-to-oven containers and reheat it in the oven once thawed. Easy peasy and good-for-you delicious! REHEATING SALISBURY STEAK I personally prefer reheating the Salisbury steak in the microwave because I like my meal prep to be ready quickly BUT you can also reheat it in a covered dish. Trust me, you're gonna be excited to eat the delicious Salisbury steak with mushroom gravy as fast as possible for lunch or dinner. To reheat the homemade Salisbury steak in the oven you need: An oven-safe dish Aluminum foil To reheat: Place the Salisbury steak in the oven-safe dish and cover the steak with gravy Cover the dish with aluminum foil Reheat the steak in the oven at 325 degrees F until heated through; it should take approximately 30 minutes You can also reheat the Salisbury steak in the microwave. To do it: Place the steak and the gravy on a plate Cover the plate with a paper towel to avoid mess Microwave for 2-3 minutes, until heated through And that, right there, is why the microwave works best for me. MORE HEALTHY MEAL PREP RECIPES Meal prep is the ideal way to keep dinner nutritious. Having a go-to meal in the fridge, ready to eat once warmed up is great! Meal prep enables you to stay on track with your healthy eating plan, and gives you time to do other things. Double bonus! How to Meal Prep Chicken High Protein Chicken Bowl With Cashew Lime Crema Slow Cooker Shredded Chicken Meal Prep How to Meal Prep Salmon Honey Garlic Shrimp Meal Prep Korean Beef Bowl Meal Prep Healthy Slow Cooker Stew | Perfect for Meal Prep How To Meal Prep: Salisbury Steak Easy Meal Prep Salisbury Steak Enjoy the classic taste of Salisbury steak revamped as an Easy Meal Prep Salisbury Steak. Not only does this healthy version satisfy the love of rich gravy and a flavorful dish, but it also fits into your clean-eating lifestyle! For the Healthy Salisbury Steak:1 1/2 lbs. lean ground beef1/2 cup yellow onion, (finely diced)3 cloves garlic, (minced)1/2 tsp. ground black pepper1/2 tsp. sea salt1 tbsp. olive oil1 lb cremini mushrooms, (quartered (approx. 15 mushrooms))3 tbsp. garbanzo bean flour1 3/4 cups low sodium beef broth11/2 tsp. red wine vinegarFor the Mashed Red Potatoes:1 lb. red potatoes, (diced (approx. 1 lb))1/2 tsp. sea salt1/4 tsp. ground black pepper2-4 tbsp. low sodium beef broth, (as needed, to thin)For the Sautéed Peas:1 tsp. olive oil3 tbsp. yellow onion, (minced)4 cups peas ((fresh or frozen))1/4 sea salt1/4 tsp. ground black pepper Fill a large stock pot part way with water, and then bring to a boil over high heat.Add washed red potatoes in a steamer basket, and steam for about 15 minutes, or until they are fork tender. Then, remove from the heat. (If you don’t have a steamer basket, you could also add the potatoes to the water and just boil them - they lose a little bit of nutritional value to the water that way, but it’s another way to cook potatoes for sure.)Place the cooked potatoes into a large mixing bowl and add sea salt and black pepper. Using a fork or a potato masher, mash everything together until it’s mostly smooth. If you find the potatoes are just a little dry, you can add in some low sodium beef broth and then re-mix until you reach your desired consistency. Set aside.In a separate large mixing bowl, add the ground beef, finely diced yellow onion, sea salt, black pepper, and garlic, and mix together very well.Using your hands, divide the beef mixture into 6 and then shape into 6 even patties, just like you would a burger patty.Heat olive oil in a large skillet over medium-high heat. Add the patties and cook until well-browned on each side, about 4-6 minutes per side, until cooked through. Then, remove and set aside.In the same pan, add the quartered mushrooms, and cook them until they start to cook down and become golden, about 4-6 minutes.Now, sprinkle with garbanzo bean flour and then stir to incorporate until the flour disappears. The garbanzo bean flour will make the mixture start to thicken.Add the beef broth and red wine vinegar to the mushrooms and stir to incorporate. Then, bring to a boil, and cook for about 5 minutes, or until thickened and looking like a luscious mushroom gravy.Return the cooked patties to the mushroom gravy and cook for 3-4 more minutes to heat through. Remove from the heat and set aside.To prepare the peas, heat olive oil over medium-high heat in a skillet.Add minced yellow onion and cook until tender, about 4-5 minutes. Add the peas (which can either be fresh or frozen), some sea salt, and black pepper. Then, cook for 4-6 minutes, until the peas are heated through. Remove from the heat to cool a bit.Start by dividing the mashed potatoes evenly into the meal prep containers - it’ll be approximately 1/2 cup portions per meal. Next, add the sautéed peas to the other side of the container, which also happens to be about 1/2 cup portion. Add a salisbury steak patty on top, laying against the mashed potatoes, and then top with our dreamy, thick, and actually good for you mushroom gravy. This meal makes a great lunch or dinner and is so filling and delicious, thanks to mushroom gravy using garbanzo bean flour. When you’re ready to eat your meal, just remove the lid and reheat in the microwave for 2-3 minutes, or until heated through, and you’re good to go. Clean Eating. Gluten-Free, Dinner, Easy Weeknight Dinner, Grab n Go, Low Carb, meal planning, Meal Prep, PaleoEasysalisbury steak, salisbury steak recipe, salisbury steak recipes This post contains affiliate links for products I use regularly and highly recommend.