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Randy Mayor Photo by: Randy Mayor

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.

Cooking Light JULY 2006

  • Yield: 4 servings (serving size: 4 meatballs and 1/3 cup sauce)

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.

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
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Swedish Meatballs recipe

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