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
3 Lean Meat
Calories from Fat 94
Saturated Fat 3.9g
Dietary Fiber 4g
- In a food processor or blender,
process the bread into crumbs. Pour the crumbs into a medium bowl.
- 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.
- 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.
- Meanwhile, prepare the noodles
using the package directions, omitting the salt and oil. Drain well.
- 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
- 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.
- To serve, spoon the noodles onto
plates. Spoon the meatballs and sauce over the noodles. Sprinkle with