Healthier Swedish Meatballs
Vanessa
December 23, 2024
easy
💖 Reason to Love This Recipe:
- Comfort with a Healthier Twist: These Swedish Meatballs are packed with flavor and made with lean protein, whole ingredients, and a lighter sauce, making them a nourishing option that satisfies cravings without compromising your health. Perfect for a cozy family dinner!
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Ingredients
Adjust Servings
| 1 tablespoon olive oil | |
| 2 tablespoons butter (consider using grass-fed butter for added nutrients) | |
| 2 tablespoons whole wheat flour (or gluten-free flour) | |
| 2 cups low-sodium beef broth | |
| 1 cup low-fat milk or unsweetened almond milk (instead of heavy cream) | |
| 1 tablespoon Worcestershire sauce (look for a low-sugar version) | |
| 1 teaspoon Dijon mustard | |
| Salt and pepper to taste |
For the Meatballs
| 1-pound lean ground beef (or a mix of ground beef and turkey) | |
| 1/4 cup homemade breadcrumbs from stale sourdough bread (or whole-grain breadcrumbs) | |
| 1 tablespoon fresh parsley, chopped | |
| 1/4 teaspoon ground allspice | |
| 1/4 teaspoon ground nutmeg | |
| ¼ cup onion, finely chopped | |
| ½ teaspoon garlic powder | |
| â…› teaspoon black pepper | |
| ½ teaspoon sea salt | |
| 1 egg (preferably organic) |
Directions
1.
Prepare the Meatballs:
o In a large bowl, combine the ground beef, breadcrumbs, parsley, allspice, nutmeg, onion, garlic powder, black pepper, salt, and egg. Mix until just combined.
Roll the mixture into small meatballs, about 1 inch in diameter.
Mark as complete
2.
Bake the Meatballs:
o Preheat your oven to 400°F (200°C).
o Line a baking sheet with healthy parchment paper. Place the meatballs on the prepared baking sheet, spacing them evenly apart.
o Bake for 20-25 minutes, or until they are cooked through and browned.
Mark as complete
3.
Make the Sauce:
o In a large skillet, heat the olive oil and butter over medium heat. Add the flour and whisk for about 1-2 minutes until slightly golden.
o Gradually add the beef broth, whisking constantly until the mixture is smooth. Stir in the milk, Worcestershire sauce, Dijon mustard, and season with salt and pepper. Cook until slightly thickened, about 5 minutes.
Mark as complete
4.
Combine:
o Add the baked meatballs to the skillet, simmering in the sauce for an additional 5-10 minutes until heated through.
Mark as complete
5.
Serve:
o Serve the meatballs with your favorite whole grain pasta or alongside steamed vegetables for a wholesome meal.
Mark as complete
Notes
Wishing you vibrant health and endless energy; may each day bring you joy and wellness!
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