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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 281.2
  • Total Fat: 20.0 g
  • Cholesterol: 90.3 mg
  • Sodium: 580.5 mg
  • Total Carbs: 6.3 g
  • Dietary Fiber: 0.5 g
  • Protein: 18.6 g

View full nutritional breakdown of Sophy's Low Fat Swedish Meatballs calories by ingredient
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Sophy's Low Fat Swedish Meatballs

Submitted by: EMS-WIFE

Introduction

We love Swedish meatballs. Trying to make a lower fat variety that my boy would eat became a challenge, until I tried a 50/50 mix of 93% FF beef and ground pork loin. He loved it. Also, I don't flour and pan fry the meatballs. I dunk them in boiling broth for 1-2 minutes, then finish them in the sauce. We love Swedish meatballs. Trying to make a lower fat variety that my boy would eat became a challenge, until I tried a 50/50 mix of 93% FF beef and ground pork loin. He loved it. Also, I don't flour and pan fry the meatballs. I dunk them in boiling broth for 1-2 minutes, then finish them in the sauce.
Number of Servings: 10

Ingredients

    MEATBALLS
    1 lb ground beef, extra lean, 93% fat free
    1 lb ground pork loin
    1 med onion, minced
    2 Tbls fresh chopped parsley
    1/3 cup fine dry bread crumbs*
    1/4 cup milk, 2%
    1 egg, lightly beaten
    1/4 tsp ground nutmeg
    1/2 tsp ground white pepper
    2 tsp salt
    4-6 cups broth

    SAUCE
    3 Tbls Unsalted Butter
    3 Tbls Flour
    1/2 Cup broth
    1/2 Cup half & half
    salt & pepper to taste
    1-2 Tbls capers, drained
    Fresh parsley (garnish)

Directions

Mince onion, place in a large pot with 1 Tbls (or less) olive oil. Cook gently until soft and almost see through. Set aside and let cool to room temperature.

In a large bowl, combine beef, pork, precooked onion, parsley, bread crumbs, salt, pepper, & breadcrumbs. Mix well. Gently mix in milk and egg. Set aside

In a 2 quart sauce pot, prepare 4-6 cups broth. I like chicken prepared from the "Better than Boullion" brand.

Back in the large pot, melt butter, add flour and cook for about one minute. Wisk in 1/2 cup broth from the sauce pot and 1 cup half & half. Add salt, pepper, capers and turn off heat.

Using a small cookie scoop (aprox 1.25" across), form meatballs and dunk in hot broth about 2 minutes. Remove from broth and place in large pot with the sauce. When all the meat is in the sauce, turn heat on low, stir to coat, cover and let simmer 5 minutes.

Serve hot with rice, pasta, sliced potatoes, or veggies.

*if you don't have bread crumbs, take 2-3 slices of bread, or a bread roll and toast until dry throughout. Crumble and grind to fine crumbs in a spice grinder or similar gizmo.

1 serving is 10 meatballs
makes a little over 10 servings

Number of Servings: 10.6

Recipe submitted by SparkPeople user EMS-WIFE.






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