Swedish Meatballs

Swedish Meatballs

These Swedish meatballs are made with a combination of lean ground turkey breast and ground pork, flavored with nutmeg and cardamom and simmered in a creamy mushroom sauce. Serve over a brown rice pilaf spiked with almonds and currants or whole-wheat egg noodles.

From EatingWell: March/April 2012
Yield: 5 servings, 4 meatballs & 2/3 cup sauce
Active Time: 50 minutes
Total Time: 50 minutes

Ingredients

  1. 1/2 cup finely chopped onion
  2. 1/4 cup dry whole-wheat breadcrumbs (see Tip)
  3. 3/4 teaspoon salt, divided
  4. 1/2 teaspoon freshly ground pepper
  5. 1/4 teaspoon freshly grated nutmeg
  6. 1/4 teaspoon ground cardamom (optional)
  7. 8 ounces ground turkey breast
  8. 8 ounces ground pork
  9. 1 tablespoon extra-virgin olive oil
  10. 1 pound button mushrooms, sliced
  11. 1 14-ounce can reduced-sodium chicken broth
  12. 1/4 cup all-purpose flour
  13. 1/2 cup reduced-fat sour cream
  14. 1/4 cup finely chopped flat-leaf parsley
  15. 1 tablespoon lingonberry or seedless raspberry jam

Preparation

  1. Combine onion, bread crumbs, 1/4 teaspoon salt, pepper, nutmeg and cardamom (if using) in a large bowl. Add turkey and pork; gently mix to combine (do not overmix). Using a scant 2 tablespoons for each, make about 20 meatballs.
  2. Heat oil in a large nonstick skillet over medium heat. Add the meatballs and cook, turning occasionally and reducing the heat if the pan gets too hot, until almost cooked through, 10 to 12 minutes. Transfer to a plate.
  3. Add mushrooms to the pan and increase heat to medium-high. Cook, stirring occasionally, until their liquid has been released and evaporated, 8 to 10 minutes.
  4. Whisk broth and flour in a bowl and add to the pan along with the meatballs. Bring to a simmer and cook until the meatballs are just cooked through and the sauce is thickened, about 2 minutes. Remove from the heat. Add sour cream, parsley, jam and the remaining 1/2 teaspoon salt to the sauce; gently stir until combined.

Tips & Notes

Nutrition

Nutrition Per Serving: 255 calories; 11 g fat (4 g sat, 3 g mono); 62 mg cholesterol; 17 g carbohydrates; 24 g protein; 2 g fiber; 624 mg sodium; 631 mg potassium.

Nutrition Bonus: Potassium (18% daily value)

1 Carbohydrate Serving

Exchanges: 1 starch, 2 lean meat, 1 fat