Contributed By: xpansano
Eating Well
Great for calorie and protein intake
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Total Preparation Time: 15 to 30 minutes
Ingredients: Other
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: Asian
Special Features: Quick to Prepare (under 30 minutes)
Meal Type: Entree
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
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.
Cook's Notes
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).
Nutrition Information
Calories: 303
;
Total Fat: 13
;
Saturated Fat: 4
;
Carbohydrates: 18
;
Protein: 21
;
Vitamin A: 70%
;
Vitamin C: 140%
;
Iron: 15%
;
Fiber: 2