Ellie Krieger's Swedish Meatballs

Total Time: 1 hr 5 mins Preparation Time: 45 mins Cook Time: 20 mins

Ingredients

• Servings: 7-8
• nonstick cooking spray
• 1 slice whole wheat bread
• 3 tablespoons 1% low-fat milk
• 3 tablespoons canola oil
• 1 small onion, diced (about 1 cup)
• 1 lb lean ground beef (90% lean or higher)
• 1 large egg, lightly beaten
• 3/4 teaspoon ground nutmeg
• 3/4 teaspoon salt
• 1/4 teaspoon ground allspice
• 1/4 teaspoon fresh ground black pepper
• 3 tablespoons all-purpose flour
• 2 cups low sodium beef broth
• 1/2 cup reduced-fat sour cream
• 2 tablespoons chopped fresh parsley

Recipe

• preheat broiler; spray a baking sheet with cooking spray.
• place the bread in a food processor and process until fine crumbs form.
• transfer the crumbs to a bowl and sprinkle evenly with the milk.
• heat 1 tablespoon oil in a nonstick skillet over medium heat.
• add in the onion and cook, stirring, until softened, about 5 minutes.
• in a big bowl, mix together the moistened bread crumbs, onion, beef, egg, nutmeg, 1/2 teaspoon salt, allspice, and black pepper to incorporate.
• form mixture into 1/2-inch balls and place them on the prepared baking sheet.
• broil about 5 inches from the flame, until browned and cooked through, 6-7 minutes.
• heat the remaining 2 tablespoons oil in a medium saucepan over med-high heat.
• sprinkle in the flour and whisk until the mixture is light brown and thickened, 2-3 minutes.
• add in the beef broth and stir to incorporate.
• bring to a boil; decrease heat to med-low, and simmer until thickened, about 5 minutes.
• stir in the sour cream and the remaining 1/4 teaspoon salt.
• add the meatballs and cook over med-low heat until heated through, about 5 minutes; taste and adjust seasoning if needed.
• serve garnished with parsley.
• serving: 5 meatballs and 3 t sauce; per serving-220 calories, 14 g total fat, 6 g carb, 1 g fiber.