Trish's Swedish Meatballs

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 367.2
  • Total Fat: 24.7 g
  • Cholesterol: 88.7 mg
  • Sodium: 384.0 mg
  • Total Carbs: 9.4 g
  • Dietary Fiber: 1.3 g
  • Protein: 25.5 g

View full nutritional breakdown of Trish's Swedish Meatballs calories by ingredient
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We like to serve over brown rice with steamed green beans on the side. We like to serve over brown rice with steamed green beans on the side.
Number of Servings: 6


    2 slices whole wheat bread
    1/4 cup skim milk
    2 tbsp extra-virgin olive oil
    1/2 cup chopped purple onion
    1 1/2 lbs. lean ground beef
    3/4 cup eggbeaters
    1/2 tsp freshly ground black pepper
    1/4 tsp allspice
    1/4 tsp nutmeg
    1/4 cup whole wheat flour
    3 cups low-sodium, fat-free beef broth
    1/4 cup evaporated nonfat milk
    2 tbsp fat-free sour cream


Preheat oven to 200 degrees F.

Tear the bread into pieces and place in a small mixing bowl along with the milk. Set aside.

Add 1 tbsp of olive oil to a saute pan. Add the onion and saute until the onions are soft. Remove from the heat and set aside.

In the bowl of a stand mixer, combine the bread and milk mixture, ground beef, eggbeaters, black pepper, allspice, nutmeg, and onions. Beat on medium speed for 1 to 2 minutes.

Using a scale, weigh meatballs into 1-ounce portions and place on a sheet pan. Using your hands, shape the meatballs into rounds.

Heat the remaining olive in the saute pan over medium-low heat. Add the meatballs and saute until golden brown on all sides, about 7 to 10 minutes. Remove the meatballs to an ovenproof dish using a slotted spoon and place in the warmed oven.

Once all of the meatballs are cooked, decrease the heat to low and add the flour to the pant. Whisk until lightly browned, approximately 1 to 2 minutes. Gradually add the beef stock and whisk until sauce begins to thicken. Add the evaporated milk and sour cream and continue to cook until the gravy reaches the desired consistency. Remove the meatballs from the oven, cover with the gravy and serve.

Makes about 30 meatballs, 6 servings. (5 meatballs per serving).

Number of Servings: 6

Recipe submitted by SparkPeople user TRISH2007.

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