Sophy's Low Fat Swedish Meatballs
- Number of Servings: 10
Ingredients
MEATBALLS1 lb ground beef, extra lean, 93% fat free1 lb ground pork loin1 med onion, minced2 Tbls fresh chopped parsley1/3 cup fine dry bread crumbs*1/4 cup milk, 2%1 egg, lightly beaten1/4 tsp ground nutmeg1/2 tsp ground white pepper2 tsp salt4-6 cups brothSAUCE3 Tbls Unsalted Butter3 Tbls Flour1/2 Cup broth1/2 Cup half & halfsalt & pepper to taste1-2 Tbls capers, drainedFresh parsley (garnish)
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.
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.
Nutritional Info 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
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