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2/3 cup canned lower-sodium, fat-free beef broth
2 teaspoons tomato paste
3/4 teaspoon all-purpose flour
1/2 teaspoon Dijon mustard
1 pound lean ground beef
2 tablespoons minced flat-leaf parsley
1 tablespoon minced onion
2 teaspoons Worcestershire sauce
1/4 teaspoon kosher salt
1/8 teaspoon coarse ground black pepper
2 teaspoons canola oil
Chopped parsley
Instructions
2 teaspoons tomato paste
3/4 teaspoon all-purpose flour
1/2 teaspoon Dijon mustard
1 pound lean ground beef
2 tablespoons minced flat-leaf parsley
1 tablespoon minced onion
2 teaspoons Worcestershire sauce
1/4 teaspoon kosher salt
1/8 teaspoon coarse ground black pepper
2 teaspoons canola oil
Chopped parsley
1. In a small bowl, whisk broth, tomato paste, flour and mustard.
2. In another bowl combine beef, parsley, onion, Worcestershire sauce, salt and pepper. Shape into four 1/2-inch thick ovals. In a large nonstick skillet, heat oil over medium-high heat. Add beef and cook 7 minutes, turning occasionally, or until desired degree of doneness. Remove to serving plates.
3. Add broth mixture to pan; cook and stir until lightly thickened (reduced to about 1/2 cup). Spoon over beef and sprinkle with chopped parsley. Serves 4.
By Jean Kressy, "Relish the American Talbe," May 14, 2006.
Nutritional Information
2. In another bowl combine beef, parsley, onion, Worcestershire sauce, salt and pepper. Shape into four 1/2-inch thick ovals. In a large nonstick skillet, heat oil over medium-high heat. Add beef and cook 7 minutes, turning occasionally, or until desired degree of doneness. Remove to serving plates.
3. Add broth mixture to pan; cook and stir until lightly thickened (reduced to about 1/2 cup). Spoon over beef and sprinkle with chopped parsley. Serves 4.
By Jean Kressy, "Relish the American Talbe," May 14, 2006.
Per serving: 150 calories, 6g fat, 23g prot., 2g carbs., 0g fiber, 260mg sodium.
