Healthy Swedish Meatballs
|Lean ground beef||1⁄2 Pound|
|Ground veal||1⁄4 Pound|
|Yellow onion||1 Medium, grated and squeezed dry|
|Dry bread crumbs||1⁄3 Cup (5.33 tbs), soaked in 2 tablespoons skim milk|
|Black pepper||1⁄4 Teaspoon|
|Ground mace||1⁄4 Teaspoon|
|Non-stick cooking spray||2 Tablespoon|
|Unsalted margarine||1 Tablespoon|
|Dried thyme||1⁄4 Teaspoon, crumbled|
|Low sodium beef broth||1 Cup (16 tbs)|
|Skim milk||12 Cup (192 tbs), blended with 1 1/2 tablespoons flour|
|Sour cream||1 Tablespoon|
|Low fat plain yogurt||1 Tablespoon|
|Minced parsley||1 Tablespoon|
In a large bowl, combine the ground beef, veal, onion, bread crumbs, pepper, and 1/8 teaspoon of the mace; shape into 1 1/2 inch balls.
Lightly coat a heavy 10 inch skillet with the cooking spray; add the margarine and heat for 30 seconds over moderate heat.
Add the meatballs and brown, turning frequently, for 10 minutes.
Drain the fat from the skillet.
Add the thyme and the beef broth, cover, and simmer for 5 minutes.
Transfer the meatballs to a platter.
Add the milk flour mixture to the skillet and cook, stirring often, until thickened about 5 minutes.
Blend in the sour cream, yogurt, and remaining mace.
Return the meatballs and any accumulated juices to the skillet.
Spoon the sauce over the meat and heat through about 2 minutes.
Transfer to a warm serving bowl and sprinkle with the parsley.
Serving size: Complete recipe
Calories 2017 Calories from Fat 634
% Daily Value*
Total Fat 71 g109.3%
Saturated Fat 21.4 g107.1%
Trans Fat 0 g
Cholesterol 290.6 mg96.9%
Sodium 2008 mg83.7%
Total Carbohydrates 175 g58.3%
Dietary Fiber 4.1 g16.5%
Sugars 145.5 g
Protein 171 g342%
Vitamin A 43% Vitamin C 82%
Calcium 359.3% Iron 55%
*Based on a 2000 Calorie diet