Salisbury Steak

fodmapiconhistamineiconSalisbury steak is a dish my mother occasionally made when I was a kid that I came to miss as an adult. If you aren’t familiar with it, it’s a lot like mini meatloaves in gravy, rather than a meatloaf with ketchup on top and it’s a great way to fancy up a ground beef meal. I learned to make it from my mother and luckily she didn’t rely on tricks like using onion soup packets. Instead, she used her meatloaf recipe as the basis for her Salisbury patties. All I had to do was remove the onion and garlic. For the gravy, I had to learn to make my own, as she always used a jarred version. While many people seem to be rather intimidated by gravy-making, it’s really quite simple once you get used to it. Since it does a lot to dress up meat, I highly recommend it to keep the bland food blues away for us FODMAPers. It can be done with either flour (wheat or gluten-free) or cornstarch, so there are options depending on your FODMAP tolerance.

This recipe needs very little modification for the histamine diet. Worcestershire sauce should be problematic, as it contains anchovies, vinegar and sugar, but I’ve never noticed the slightest reaction to it, perhaps because it’s used so sparingly that it doesn’t really pack a wallop, so it’s up to you to decide whether its appropriate for you. I can’t do mustard, ketchup and other condiments, but I can manage it fine. Kitchen Bouquet is another option, but it contains sulfites, so it too has its drawbacks. If you’re sensitive to pepper, be sure to omit it and if you have mold sensitivities or allergies, be sure to choose yeast free crackers as your “bread crumbs.” Finally, I still use a whole egg in this recipe, as they only seem to bother me if they’re not fully cooked or I eat a full serving all at once. A quarter of a fully cooked egg should be fine unless you actually have an allergy to eggs.

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Salisbury Steak

  • 1 tablespoon olive oil
  • 1 lb ground beef
  • ½ cup crushed crackers or low FODMAP breadcrumbs (LH, see notes above)
  • 1 egg (LH, see notes)
  • ¼ cup water
  • 2-3 dashes Worcestershire sauce (LH, see notes)
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • ½ teaspoon dried mustard
  • 1 teaspoon salt
  • ½ teaspoon pepper (omit for LH)

For gravy:

  • 2 tablespoons butter
  • 2 tablespoons cornstarch
  • 2 cups Low FODMAP Beef Stock
  • Dash of Worcestershire (LH, see notes)
  • A few dashes of basil and oregano
  • Salt
  • Pepper (omit for LH)

In a medium mixing bowl, combine ingredients for Salisbury steak (except oil), mixing so that all tge ingredients are well distributed through the meat. Heat oil in a large skillet over medium-high heat. Form meat mixture into 4 patties and place in skillet, browning on both sides for 3-5 minutes each. Reduce heat to medium-low.

For gravy, melt butter in a small sauce pan over medium heat. Add cornstarch to butter, mixing into a paste. Whisk in beef stock, being careful to remove lumps. Add Worcestershire, salt and pepper. Pour gravy over patties and cover. Simmer 15 minutes, turning once. Gravy will thicken as it cooks.

Serve with mashed potatoes or egg noodles and a vegetable.

Serves: 4

Prep Time: 15 mins

Cook Time: 15 mins

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