Ellie Krieger's Swedish Meatballs |
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Prep Time: 45 Minutes Cook Time: 20 Minutes |
Ready In: 65 Minutes Servings: 8 |
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In 'Comfort Food Fix' by Ellie Krieger 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 (90% lean or higher) |
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 |
Directions:
1. Preheat broiler; spray a baking sheet with cooking spray.
2. Place the bread in a food processor and process until fine crumbs form.
3. Transfer the crumbs to a bowl and sprinkle evenly with the milk.
4. Heat 1 tablespoon oil in a nonstick skillet over medium heat.
5. Add in the onion and cook, stirring, until softened, about 5 minutes.
6. In a big bowl, mix together the moistened bread crumbs, onion, beef, egg, nutmeg, 1/2 teaspoon salt, allspice, and black pepper to incorporate.
7. Form mixture into 1/2-inch balls and place them on the prepared baking sheet.
8. Broil about 5 inches from the flame, until browned and cooked through, 6-7 minutes.
9. Heat the remaining 2 tablespoons oil in a medium saucepan over med-high heat.
10. Sprinkle in the flour and whisk until the mixture is light brown and thickened, 2-3 minutes.
11. Add in the beef broth and stir to incorporate.
12. Bring to a boil; decrease heat to med-low, and simmer until thickened, about 5 minutes.
13. Stir in the sour cream and the remaining 1/4 teaspoon salt.
14. Add the meatballs and cook over med-low heat until heated through, about 5 minutes; taste and adjust seasoning if needed.
15. Serve garnished with parsley.
16. Serving: 5 meatballs and 3 T sauce; per serving-220 calories, 14 g total fat, 6 g carb, 1 g fiber.
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