Swedish Meatballs

4.1 (39)
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.

Yield: 5 servings, 4 meatballs & 2/3 cup sauce
Active Time: 50
Total Time: 50

Ingredients

  • 1/2 cup finely chopped onion
  • 1/4 cup dry whole-wheat breadcrumbs (see Tip)
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon freshly grated nutmeg
  • 1/4 teaspoon ground cardamom (optional)
  • 8 ounces ground turkey breast
  • 8 ounces ground pork
  • 1 tablespoon extra-virgin olive oil
  • 1 pound button mushrooms, sliced
  • 1 14-ounce can reduced-sodium chicken broth
  • 1/4 cup all-purpose flour
  • 1/2 cup reduced-fat sour cream
  • 1/4 cup finely chopped flat-leaf parsley
  • 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

  • Make Ahead Tip: Freeze cooked meatballs in sauce airtight for up to 3 months. Defrost before reheating.
  • Tip: To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. To make fine breadcrumbs, process until very fine. To make dry breadcrumbs, spread coarse or fine breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian’s brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.

Nutrition

Nutrition Per Serving

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

Nutrition Bonus Potassium (18% daily value)

Carbohydrate Serving 1

Exchanges 1 starch, 2 lean meat, 1 fat

From EatingWell March/April 2012