ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Swedish Meatballs

Randy Mayor
Yield 4 servings (serving size: 4 meatballs and 1/3 cup sauce)
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.

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

Nutrition 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

How to Make It

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

  2. 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.

  3. 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.