Jackie Newgent’s “Swedish” Meatballs

Recipe reprinted with permission from 1,000 Low-Calorie Recipes by Jackie Newgent, RD (Wiley, 2012)

 

Yield: 12 servings

Serving Size: 3 1-oz meatballs

Ingredients

2 slices fresh whole-wheat bread, torn or chopped into tiny bite-size pieces
1/4 cup plain almond milk or light soy milk
2 tablespoons unsalted butter
2 1/2 teaspoons grapeseed or canola oil
2/3 cup finely chopped white or red onion
1 1/2 cups finely chopped fresh shiitake mushroom caps or cremini (baby bella) mushrooms*
2 teaspoons white wine vinegar
1 1/2 teaspoons sea salt, or to taste
1 pound ground turkey (about 94% lean)
8 ounces lean ground beef sirloin*
1 large egg, lightly beaten
3/4 teaspoon freshly ground black pepper, or to taste
1/2 teaspoon ground allspice
1/4 cup whole oat or soy flour
3 cups low-sodium beef or chicken broth
1/4 cup fat-free evaporated milk
1/4 teaspoon freshly grated or ground nutmeg, or to taste

Directions

  1. Add the bread to a small mixing bowl. Drizzle with the almond milk and toss to combine. Set aside.
  2. Melt 1 tablespoon of the butter with 1 teaspoon of the oil in a large nonstick skillet over medium heat. Add the onion, mushrooms, vinegar, and 1/4 teaspoon of the salt and sauté until the onion is softened, about 8 minutes. Remove from heat, transfer to a platter, and let cool for 15 to 30 minutes.
  3. Add the bread mixture, turkey, egg, pepper, allspice, onion mixture, and 3/4 teaspoon of salt to a large mixing bowl. Thoroughly combine by hand.
  4. From the mixture into 36 meatballs, about 1 rounded tablespoon (1 ounce) each.
  5. Preheat the oven to 300°F.
  6. Heat 1 1/2 teaspoons (1/2 tablespoon) of the butter and 3/4 teaspoon of the oil in the skillet over medium heat. Add half of the meatballs and sauté until just brown on all sides, about 8 to 10 minutes. Transfer the meatballs using tongs or a slotted spoon to a 9 ´ 13-inch or other ovenproof dish. Repeat with the remaining butter, oil, and meatballs.
  7. Bake the meatballs until fully cooked, about 25 minutes.
  8. Meanwhile, add the flour to the remaining bits and grease in the meatball skillet over medium heat. Stir continuously for about 1 minute. Whisk in the broth, about 1/4 cup at a time, until fully incorporated. Increase heat to medium-high and stir frequently until the sauce begins to thicken, about 12 minutes. Reduce heat to medium, add the evaporated milk, nutmeg, and remaining 1/2 teaspoon salt, and continue to cook while stirring until the gravy is desired thickened consistency, about 5 minutes. Adjust seasoning.
  9. Remove the meatballs from the oven. Pour the gravy over the meatballs. Sprinkle with additional nutmeg or allspice, if desired, and serve

Tip: Use 2 ½ cups of mushrooms and no ground beef for greater calorie savings. 

Nutrition Facts

Per serving: 140 calories, 7g total fat, 2.5g saturated fat, 0g trans-fat, 50mg cholesterol, 380mg sodium, 6g total carbohydrate, 1g dietary fiber,  2g sugars, 14g protein

You might also like:

Mushroom Meatball Sub

Mushroom Meatball Sub

Crimini Mushroom and Pork Meatballs

Mushroom Meatballs

Mushroom Meatloaf

Mushroom Meatloaf

 

Tags: , , , ,

Check out our Recipe of the Week feature on the Mushroom Channel.
Take me to this week's recipe >>


Subscribe to receive delicious recipes and information from fellow consumers, nutrition experts, chefs and bloggers via The Mushroom Channel.
Sign Up Here >>