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Swedish Meatballs Recipe

 

Ingredients

Servings: 4

 

2 slices rye bread

1 pound lean ground beef

White of 1 large egg

1/4 cup fat-free milk

1/2 tsp ground allspice

1/8 tsp salt

Vegetable oil spray

8 ounces dried no-yolk egg noodles

2 tbsp all-purpose flour

1 cup fat-free, no-salt-added beef broth

1 cup fat-free or light sour cream

1 tbsp low-sodium Worcestershire sauce

1/4 tsp pepper

2 tbsp snipped fresh parsley or chopped fresh thyme

 

Nutrition Facts

 

Exchanges/Choices:

4 Starch

3 Lean Meat

 

Calories 511

    Calories from Fat 94

Fat 10g

    Saturated Fat 3.9g

Cholesterol 73mg

Sodium 418mg

Carbohydrate 63g

    Dietary Fiber 4g

    Sugar 9g

Protein 36g

Cooking Methods

  1. In a food processor or blender, process the bread into crumbs. Pour the crumbs into a medium bowl.
  2. Combine the meat, egg white, milk, allspice and salt with the crumbs. You will get the best results by mixing with your hands, but you can use a spoon if you prefer. Shape the mixture into 20 meatballs, about 1 inch in diameter.
  3. Heat a large, deep nonstick skillet over medium heat. Remove from the heat and lightly spray with vegetable oil spray. Cook the meatballs for 12-14 minutes or until browned on all sides, turning occasionally. Place the meatballs on a plate. Set aside.
  4. Meanwhile, prepare the noodles using the package directions, omitting the salt and oil. Drain well.
  5. Put the flour in a small bowl. Gradually whisk in the broth. Put the mixture in the skillet and add the meatballs. Bring to a simmer over medium heat, whisking constantly. Reduce the heat and simmer for 1 minute, whisking occasionally.
  6. Stir in the sour cream, Worcestershire sauce and pepper. Return the meatballs to the skillet. Cook until the meatballs are no longer pink in the center, 6-8 minutes, stirring occasionally.
  7. To serve, spoon the noodles onto plates. Spoon the meatballs and sauce over the noodles. Sprinkle with the parsley.

Fun Facts / Cooking Tips

You must not miss this diabetes version of Swedish meatballs recipe. Ground allspice gives these moist meatballs their remarkable flavor.

Cooking tips: You can process extra bread and crumbs and freeze them in airtight plastic freezer bags for up to two months.

 

 

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