If you're looking for a hearty and satisfying meal, look no further than a Salisbury Steak Deep Dish. This delicious dish packs in 400 calories per pie (198 g), making it a filling and satisfying meal. But beyond its calorie count, what are the nutritional benefits of this savory dish?

A typical Salisbury Steak Deep Dish has 23 grams of protein, 19 grams of fat, and 21 grams of carbohydrates. It also has 3 grams of sugar, 2 grams of fiber, and 820 milligrams of sodium. If you're watching your cholesterol levels, be aware that there is 90 milligrams of cholesterol in each pie.

In this article, we'll explore some ways to make this classic dish healthier while still enjoying all of its delicious flavor. By substituting a few ingredients and adjusting the cooking method, it's possible to enjoy Salisbury Steak Deep Dish without the excess calories and saturated fat. Let's dive in!

Calories

As mentioned, each Salisbury Steak Deep Dish has 400 calories. This may seem like a lot, but it can be a filling and satisfying meal when paired with some veggies or a salad. If you're watching your calorie intake, consider having half of a pie instead of a full one. To further reduce the calorie count, try using extra-lean ground beef or turkey instead of the traditional ground beef. This can shave off a few calories without sacrificing flavor or protein content.

Protein

Salisbury Steak Deep Dish is a great source of protein, with 23 grams per pie. Protein is essential for maintaining and repairing your body's tissues, and it can help keep you feeling full and satisfied for longer. If you're looking to increase the protein content even further, consider adding some chopped veggies like onions or green peppers to the meat mixture. You can also serve the dish with a side of beans, which are packed with protein and fiber.

Fat

Salisbury Steak Deep Dish is relatively high in fat, with 19 grams per pie. However, not all fats are created equal. The beef used in the dish contains healthy monounsaturated and polyunsaturated fats, which can actually help boost heart health. To further reduce the fat content, consider using ground turkey instead of beef. You can also drain any excess fat that comes out of the beef during cooking.

Carbohydrates

Each Salisbury Steak Deep Dish contains 21 grams of carbohydrates. While carbs often get a bad reputation, they are an important source of energy for the body. The key is to choose the right kind of carbs. Opt for complex carbohydrates like whole grains, fruits, and vegetables, rather than simple carbohydrates like white bread and sugar. You can also try using cauliflower or zucchini instead of mashed potatoes as a lower-carb option.

Sugar

Salisbury Steak Deep Dish contains 3 grams of sugar per pie. While this may not seem like much, it's still important to be mindful of added sugars in your diet. Too much added sugar can increase your risk of obesity, type 2 diabetes, and heart disease. To reduce the sugar content, try using unsweetened ketchup or tomato sauce as a base for the meat mixture. You can also try adding some spices like garlic or onion powder to boost flavor without adding sugar.

Fiber

Each Salisbury Steak Deep Dish contains 2 grams of fiber per pie. While this isn't a huge amount, every bit counts when it comes to maintaining good digestive health. To increase the fiber content, consider serving the dish with a side of steamed veggies like broccoli, spinach, or asparagus. You can also try adding some beans or lentils to the meat mixture for a fiber boost.

Sodium

Salisbury Steak Deep Dish is relatively high in sodium, with 820 milligrams per pie. This can be a concern for people with high blood pressure or other cardiovascular issues. To reduce the sodium content, try using low-sodium beef broth or tomato sauce in the recipe. You can also try using fresh herbs and spices to boost flavor without adding salt.

Cholesterol

Each Salisbury Steak Deep Dish contains 90 milligrams of cholesterol. While dietary cholesterol doesn't have as big of an impact on blood cholesterol levels as once thought, it's still important to be mindful of your intake. To lower the cholesterol content, consider using a combination of ground beef and ground turkey in the recipe. You can also try using egg whites instead of whole eggs in the meat mixture.

Ingredients

To make Salisbury Steak Deep Dish, you'll need the following ingredients:

• 1 lb. ground beef or turkey
• 1/2 cup breadcrumbs
• 1 egg
• 1/2 cup chopped onion
• 1/2 cup chopped green pepper
• 1/4 cup ketchup
• 1/4 cup beef broth
• 1/2 tsp. garlic powder
• 1/2 tsp. black pepper
• 1 cup mashed potatoes

Mix the ground meat, breadcrumbs, egg, onion, green pepper, ketchup, beef broth, garlic powder, and black pepper together in a large mixing bowl. Press the mixture into a deep-dish pie pan, spreading it evenly to the edges. Spread the mashed potatoes on top of the meat mixture, smoothing it out with a spatula. Bake at 350 degrees Fahrenheit for 40-45 minutes, or until the meat is cooked through.

Cooking Instructions

To cook Salisbury Steak Deep Dish, follow these instructions:

1. Preheat your oven to 350 degrees Fahrenheit.
2. Mix the ground meat, breadcrumbs, egg, onion, green pepper, ketchup, beef broth, garlic powder, and black pepper together in a large mixing bowl.
3. Press the mixture into a deep-dish pie pan, spreading it evenly to the edges.
4. Spread the mashed potatoes on top of the meat mixture, smoothing it out with a spatula.
5. Bake for 40-45 minutes, or until the meat is cooked through.