Asian "Salisbury" Steak

From EatingWell: February/March 2006, EatingWell Serves Two — Subscribe Now!

The original Salisbury steak was named after a popular late-19th-century diet doctor who recommended a high-protein diet. This version only resembles the classic in name and shape--the flavors are Asian rather than European and it's served atop a tender bed of sauteed watercress. Make It a Meal: Add brown rice or rice noodles and a cold Tsingtao beer.

READER'S COMMENT:

"I have made this three times now. It has an excellent flavor and it's such a quick dinner. The kids who don't usually like meat much love it since it's very tender and juicy. The only thing I change is I add 3 T of cornstarch so they don'...

4 servings

Active Time: 30 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

12 ounces 90%-lean ground beef
3/4 cup finely diced red bell pepper
3/4 cup chopped scallions
1/4 cup plain dry breadcrumbs
4 tablespoons hoisin sauce, divided
2 tablespoons minced fresh ginger
3 teaspoons canola oil, divided
4 bunches or 2 4-ounce bags watercress, trimmed (16 cups)
1/2 cup Shao Hsing rice wine, (see Ingredient note) or dry sherry

Preparation

Place rack in upper third of oven; preheat the broiler. Coat a broiler pan and rack with cooking spray.
Gently mix beef, bell pepper, scallions, breadcrumbs, 3 tablespoons hoisin sauce and ginger in a medium bowl until just combined. Form the mixture into 4 oblong patties and place on the broiler-pan rack. Brush the tops of the patties with 1 teaspoon oil. Broil, flipping once, until cooked through, about 4 minutes per side.
Meanwhile, heat the remaining 2 teaspoons oil in a large skillet over high heat. Add watercress and cook, stirring often, until just wilted, 1 to 3 minutes. Divide the watercress among 4 plates. Return the skillet to medium-high heat, add rice wine (or sherry) and the remaining 1 tablespoon hoisin sauce and stir until smooth, bubbling and slightly reduced, about 1 minute. Top the watercress with the Salisbury steaks and drizzle with the pan sauce.

Tips & Notes

Ingredient Note: Shao Hsing (or Shaoxing) is a seasoned rice wine available in most Asian specialty markets and some larger supermarkets' Asian sections.

Nutrition

Per serving: 303 calories; 13 g fat (4 g sat, 6 g mono); 56 mg cholesterol; 18 g carbohydrates; 21 g protein; 2 g fiber; 392 mg sodium; 623 mg potassium.

Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (70% dv), Potassium (18% dv), Iron (15% dv).

1 Carbohydrate Serving

Exchanges: 1 other carb., 1 vegetable, 2.5 lean meat