Salisbury Steaks With Rich Brown Gravy (Low Fat) - cooking recipe

Ingredients

1/3 cup egg substitute
1/4 cup old fashioned oats
1 tablespoon onion soup mix
2 teaspoons onion soup mix
1 tablespoon dried onion flakes
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
1 lb 96% lean ground beef
3 tablespoons unbleached all-purpose flour, divided
1 cup fat-free lower-sodium beef broth
2 tablespoons ketchup
2 teaspoons Worcestershire sauce
olive oil flavored cooking spray
1 onion, sliced and separated into rings (about 3 1/2 cups)

Preparation

Combine the egg substitute and the oats in a medium mixing bowl. Let stand for 3 minutes to soften the oats. Add the onion soup mix, minced onion, garlic powder, pepper, and beef. Mix until well combined, and then shape into 4 oval patties about 1 inch thick, 3 inches wide, and 4 1/2 inches long.
Put 2 tablespoons of the flour in a medium shallow bowl. Dip the patties in the flour to coat them on all sides. Shake off any excess.
Put the remaining flour in a medium mixing bowl. Slowly whisk in enough broth to form a paste. Then slowly whisk in the remaining broth, then the ketchup and Worcestershire sauce until well combined. Set aside.
Preheat a large nonstick skillet to medium-high heat. When the skillet is hot, lightly mist it with spray. Put in the patties side by side. Brown on both sides, 1 to 2 minutes per side. Pour the broth mixture into the skillet. Add the onion rings to the skillet. Use a wooden spoon to stir them gently into the broth mixture, being careful not to break the patties. Bring the liquid to a boil. Cover the pan, reduce the heat to low, an simmer for 15 minutes, flipping the patties once, halfway through. Transfer the patties to a platter. Spoon the onions and gravy over the patties. Serve immediately.