Swedish Meatballs

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Swedish MeatballsRecipe
Randy Mayor
Forty minutes are all you need to cook up this Swedish favorite, which makes a wonderfully hearty meal when paired with pasta and a side vegetable.
4 servings (serving size: 4 meatballs and 1/3 cup sauce)


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2 (1-ounce) slices rye bread
1 pound skinless, boneless chicken breast
3/4 teaspoon salt, divided
1/4 teaspoon ground nutmeg
1/4 teaspoon freshly ground black pepper
1 large egg white
1 tablespoon canola oil
1 cup fat-free, less-sodium chicken broth
1 tablespoon all-purpose flour
1 (8-ounce) carton fat-free sour cream
2 tablespoons chopped fresh parsley


Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 cup. Place breadcrumbs in a medium bowl; set aside.

Place chicken in food processor, and pulse until ground. Add chicken, 1/2 teaspoon salt, nutmeg, pepper, and egg white to breadcrumbs in bowl; stir until combined. Shape mixture into 16 (1 1/2-inch) meatballs.

Heat oil in a large nonstick skillet over medium-high heat. Add meatballs; cook 6 minutes, browning on all sides. Remove meatballs from pan. Add the remaining 1/4 teaspoon salt, chicken broth, and flour to pan, stirring with a whisk until combined. Bring to a boil, and cook 1 minute or until slightly thickened, stirring constantly. Stir in sour cream, and return the meatballs to pan. Reduce heat to medium-low; cook for 10 minutes or until meatballs are done and sauce is thick. Sprinkle with parsley

Tip: Substitute white or whole wheat bread for the rye to bind the meatballs.

Created date

June 2006

Nutritional Information

Calories 269
Caloriesfromfat 21 %
Fat 6.3 g
Satfat 1.2 g
Monofat 2.6 g
Polyfat 1.5 g
Protein 32.3 g
Carbohydrate 18.6 g
Fiber 1 g
Cholesterol 72 mg
Iron 1.5 mg
Sodium 783 mg
Calcium 117 mg