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.

Yield: 4 servings (serving size: 4 meatballs and 1/3 cup sauce)
Recipe from Cooking Light

More From Cooking Light

Nutritional Information

Amount per serving
  • Calories: 269
  • Calories from fat: 21%
  • Fat: 6.3g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 1.5g
  • Protein: 32.3g
  • Carbohydrate: 18.6g
  • Fiber: 1g
  • Cholesterol: 72mg
  • Iron: 1.5mg
  • Sodium: 783mg
  • Calcium: 117mg

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

  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.
My Notes

Only you will be able to view, print, and edit this note.

Add Note

Swedish Meatballs Recipe at a Glance
advertisement
  1. Enter at least one ingredient

What's for Dinner Tonight?

Dinner Tonight
Get a quick and healthy dinner recipe delivered to your inbox each weekday.
We Respect Your Privacy. Privacy Policy