Fuel Your Body After a Workout with Protein-Packed Salisbury Steak

I believe that Chefs were the original Nutritionist and my dear friend Executive Chef Preston Seamster shared this delicious recipe.

After a great workout, your muscles need the right nutrition to recover and grow. Whether your goal is muscle building or weight loss, this high-protein Salisbury steak recipe is the perfect choice. It’s easy to prepare, budget-friendly, and ideal for meal prep—so you’ll have several servings ready for the week.

A Brief History
Despite its European-sounding name, Salisbury steak is an American classic. Created in the late 19th century by Dr. James H. Salisbury, a strong advocate of a meat-based diet, it became a staple in American comfort food culture.

This recipe serves 4 and features juicy ground beef patties smothered in rich onion gravy, paired perfectly with roasted baby potatoes and fresh green beans.

Ingredients

For the Salisbury Steak

• 1 lb ground beef (90% lean)
• 1/3 cup panko bread crumbs
• 1 large egg
• 1 small onion, finely minced
• 1 tbsp Worcestershire sauce
• 1 tsp yellow mustard
• 1 tsp salt
• ½ tsp black pepper
• 1 tsp garlic powder

For the Gravy

• 2 tbsp butter
• 1 small onion, sliced
• 2 tbsp all-purpose flour
• 2 cups beef broth
• 1 tbsp Worcestershire sauce
• Salt and pepper to taste

Optional Sides

• 1 lb baby Yukon Gold or Red Bliss potatoes
• 1 tbsp olive oil
• Salt & pepper to taste
• 1 lb fresh green beans

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Instructions

1. Mix the Patties
   In a large bowl, combine beef, breadcrumbs, egg, minced onion, Worcestershire sauce, mustard, garlic powder, salt, and pepper. Shape into 4 oval patties. Press a small indentation in the center of each patty to prevent puffing during cooking.
2. Sear the Patties
   Heat 1 tbsp oil in a skillet over medium heat. Sear patties for 4 minutes per side until browned. Remove and set aside.
3. Make the Gravy
   In the same skillet, melt butter and sauté sliced onions for 5 minutes. Stir in flour and cook for 2 minutes. Gradually whisk in beef broth and Worcestershire sauce. Simmer until thickened.
4. Finish Cooking
   Return patties to skillet. Simmer in gravy until internal temperature reaches 160°F.
5. Optional Sides
   Roast potatoes in olive oil, salt, and pepper at 400°F for 20-25 minutes. Steam or sauté green beans for 5 minutes until tender-crisp.

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Nutrition Benefits

• High in protein to aid muscle repair
• Iron-rich for energy and recovery
• Balanced macros for sustained energy

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Grocery List & Estimated Costs (Based on average U.S. prices)

Protein & Dairy

• 1 lb lean ground beef – $5.99
• 1 large egg – $0.25

Pantry Staples

• Panko bread crumbs – $0.50
• Worcestershire sauce – $0.50
• Yellow mustard – $0.25
• Garlic powder – $0.15
• All-purpose flour – $0.20
• Olive oil – $0.30
• Salt & pepper – $0.10

Produce

• 2 small onions – $1.00
• 1 lb baby Yukon Gold or Red Bliss potatoes – $3.49
• 1 lb fresh green beans – $2.99

Other

• Beef broth (2 cups) – $1.50
• Butter (2 tbsp) – $0.30

Total Estimated Cost: $17.52
(Serves 4 – approx. $4.38 per serving)

Committed to your Strength, Health, Wellness and Nutrition,

Valarie