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Swedish Meatballs Menu

* Cook 8 ounces wide egg noodles according to package directions, omitting salt and fat; drain. Place noodles in a large bowl. Add 2 tablespoons butter, 1 1/2 tablespoon poppy seeds, 1/4 teaspoon salt and 1/4 teaspoon pepper; toss to combine.

Swedish Meatballs

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.

Swedish Meatballs Photo by: Randy Mayor

Ingredients

  • 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

Preparation

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.

Cooking Light JULY 2006

Green peas

Buttered poppy seed noodles *

Formal Menu Top Swedish Meatballs Menu

Swedish Meatballs

Green peas

Buttered poppy seed noodles *

Cooking Light

Formal Menu Bottom

Shopping List for Swedish Meatballs Menu

Ground chicken provides a new alternative for this weeknight supper. (Serves 4)

* Cook 8 ounces wide egg noodles according to package directions, omitting salt and fat; drain. Place noodles in a large bowl. Add 2 tablespoons butter, 1 1/2 tablespoon poppy seeds, 1/4 teaspoon salt and 1/4 teaspoon pepper; toss to combine.

Shopping List:

Baked

  • 2 (1-ounce) slices rye bread

Dairy

  • 1 large egg white

Meat

  • 1 pound skinless, boneless chicken breast

Spices

  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon freshly ground black pepper

Recipe List

Swedish Meatballs

Green peas

Buttered poppy seed noodles *

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Swedish Meatballs Menu
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