Hamburger steak with onion gravy is a delicious and satisfying dish that can provide several health and nutritional benefits. Here are some of them:
1. High-quality protein: Hamburger steak is typically made from ground beef, which is a good source of high-quality protein. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.
2. Iron: Red meat, such as beef, is a significant source of dietary iron. Iron is necessary for the production of red blood cells and helps transport oxygen throughout the body. Consuming hamburger steak can help prevent iron deficiency and related conditions like anemia.
3. Vitamin B12: Beef is also a rich source of vitamin B12, a nutrient primarily found in animal-based foods. Vitamin B12 is essential for nerve function, DNA synthesis, and the formation of red blood cells. Including hamburger steak in your diet can contribute to meeting your B12 requirements.
4. Minerals: Hamburger steak provides essential minerals like zinc, selenium, and phosphorus. Zinc is crucial for immune function, wound healing, and DNA synthesis. Selenium acts as an antioxidant, supporting thyroid health and protecting against cell damage. Phosphorus is necessary for bone health, energy metabolism, and proper cell function.
5. Healthy fats: While ground beef does contain some saturated fat, it also provides monounsaturated fats and omega-3 fatty acids. Monounsaturated fats can help improve heart health by reducing LDL cholesterol levels, while omega-3 fatty acids have anti-inflammatory properties and support brain health.
6. Onions: The onion gravy that accompanies hamburger steak often contains onions, which offer their own health benefits. Onions are low in calories and high in antioxidants, such as quercetin, which may help reduce inflammation and protect against chronic diseases.
It’s worth noting that the overall nutritional profile of hamburger steak with onion gravy can vary depending on the specific recipe and cooking methods used. To make it a healthier option, you can choose leaner cuts of beef, minimize the use of added fats and salt, and include plenty of vegetables alongside the dish.
HAMBURGER STEAK WITH ONION GRAVY
Ingredients:
Hamburger Steaks
2 Tablespoons olive oil
1 ½ lbs. ground beef, 85% lean
4 Tablespoons frozen butter
½ cup yellow onion, very finely minced
2 teaspoons yellow mustard
3 teaspoons Worcestershire
3 cloves garlic, minced
Salt/Pepper
Gravy
2 yellow onions, sliced into ¾ inch strings
3 Tablespoons cold unsalted butter, separated
1 cup ckicken broth
1 cup beef broth
1 teaspoon onion powder
½ teaspoon garlic powder
1 ½ teaspoons Worcestershire sauce
1/4 cup cold water + 3 tablespoons corn starch
Instructions:
Prepare the Steaks
Shred the frozen butter.
Gently combine the minced onions, butter, garlic, Worcestershire sauce, mustard, and the meat. Don’t overwork the meat or it will make the steaks tough.
Form into evenly sides oval steaks. Refrigerate for 15 minutes. Remove from fridge and season each side with salt and pepper.
Heat olive oil in a large skillet over medium-high heat. (Cast iron will sear the meat the best.)
Add the hamburger steaks and sear on each side for 2-3 minutes. Set aside.
Make the Gravy
Decrease heat to medium-low. Melt 2 Tablespoons butter to the pan and add the onions. Cook for 15-20 minutes, until the onions soften and begin to caramelize.
Add the chicken broth, beef broth, onion powder, garlic powder, and Worcestershire sauce. Run a silicone spatula along the bottom of the pan to lift up any remnants of meat, this will give the gravy extra flavor.
Mix in the cornstarch and cold water until combined.
Bring the gravy to a boil and whisk in the cornstarch mixture.
Continue to whisk and decrease heat to medium.
Finish the Meal
Add the steaks back to the pan and cover for 10 minutes, until cooked through. The internal temperature should be 160 degrees.
Swirl in the remaining 1 TBS cold butter at the end. This is a chef-inspired finishing technique that adds a velvety finish to the gravy.
Spoon the gravy on top. Sprinkle with parsley. Serve with mashed potatoes and rosted carrots!
Notes
Cooked and crumbled bacon is wonderful to work into the meat.
Top the steaks with Swiss cheese and let it melt before serving.
Add mushrooms to the gravy if desired.
For creamier gravy, or to increase the quantity of gravy, mix in a can of cream of mushroom soup at the end with an optional dab of room temperature sour cream!