Ellie Krieger’s Swedish Meatballs

May 08, 2023May 8, 20230 16
Ellie Krieger's Swedish Meatballs recipe for a hearty dinner
in Meat

Prep

20 min

Cook

50 min

Ready In

70 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

nonstick cooking spray
1 slice whole wheat bread
3 tablespoons 1 % low-fat milk
3 tablespoons canola oil
1 small onion , diced ( about 1 cup )
1 lb lean ground beef
1 large egg , lightly beaten
3/4 teaspoon ground nutmeg
3/4 teaspoon salt
1/4 teaspoon ground allspice
1/4 teaspoon fresh ground black pepper
3 tablespoons all-purpose flour
2 cups low sodium beef broth
1/2 cup reduced-fat sour cream
2 tablespoons chopped fresh parsley

Nutrision Information

Servings Per Recipe
4
Calories
393
Sugar
2g
Fat
30g
Swedish Meatballs are a traditional Scandinavian dish that has become a popular comfort food around the world. This recipe, created by chef and nutritionist Ellie Krieger, features lean ground beef seasoned with nutmeg, allspice, and black pepper. The meatballs are baked in the oven and then coated in a creamy, savory sauce made with beef broth and reduced-fat sour cream. They can be served as a main dish or an appetizer and are perfect for a cold winter evening.

Instructions

1.Preheat the oven to 400 degrees F. Line a baking sheet with aluminum foil and spray with cooking spray.
2.In a small bowl, combine the bread and milk. Set aside.
3.In a large skillet, heat the canola oil over medium heat. Add the onion and cook until softened, about 5 minutes.
4.In a large bowl, combine the ground beef, beaten egg, nutmeg, salt, allspice, pepper, and bread mixture. Mix well.
5.Using a medium cookie scoop or tablespoon, form the meat mixture into balls and place them on the prepared baking sheet.
6.Bake for 20-25 minutes or until cooked through.
7.In a small bowl, whisk together the flour and beef broth.
8.Place the skillet with the cooked onions back on the stove over medium-high heat. Add the flour mixture and cook until thickened, stirring constantly.
9.Reduce the heat to low and add the sour cream and parsley. Stir until warmed through.
10.Add the baked meatballs to the sauce and stir until coated.

PROS

These Swedish Meatballs are a classic comfort food that is sure to satisfy your hunger.

They are easy to make and can be served as a main dish or an appetizer.

CONS

The meatballs are high in fat and calories due to the beef and sour cream.

To make it healthier, try using lean ground turkey and low-fat Greek yogurt instead of sour cream.

HEALTH & BENEFITS

While not the healthiest meal option, the protein in the ground beef can help build and repair muscle tissue. Nutmeg has anti-inflammatory properties that can help reduce inflammation in the body.

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