\swedish Meatballs

By dette

These heavenly meatballs are melt-in- your-mouth tender, soft and light. The nutmeg gives them a gentle sweetness that mingles beatifully with a sour cream-enhanced beef broth. by using whole-wheat brea, lean beef, and broiling instead of frying, I give them an extra halo.

Ingredients

• Nonstick cooking spray
• 1 slice whole-wheat bread
• 3 tblsp low-fat (1%) milk
• 3 tblsp canola oil
• 1 small onion, finely diced (about 1 c)
• 1 pound lean ground beef (90% lean or higher)
• 1 large egg, lightly beatne
• 3/4 tsp ground nutmeg
• 3/4 tsp salt
• 1/4 tsp ground allspice
• 1/4 tsp freshly ground black pepper
• 3 tblsp all-purpose flour
• 2 c. low-sodium beef broth
• 1/2 c. reduced-fat sour cream
• 2 tblsp chopped fresh parsley leaves

Details

Servings 8

Preparation

Step 1

Preheat the broiler. Spray a baking sheet with cooking spray.
Place the bread in a food processor and process until fine crumbs form. Transfer the crumbs to a bowl and sprinkle evenly wtih the milk.
Heat 1 tblsp of the oil in a nonstick skillet over medium het. Add the onion and cook, stirring, until softened, about 5 minutes. Remove from the ehat. Allow to cool slightly, 3-5 mintues.
In a large bowl, mix together the moistnened bread crumbs, onion, beef, egg, nutmeg, 1/2 tsp salt, allspice, and black pepper to incorporate. Form the mixtur into 1/2-inch balls and plce them on the prepared baking sheet. broil about 5 inches from the flame, until browned and cooked through, 6-7 mninutes.
Heat the remaining 2 tblsp oil in a medium saucepan over medium-high heat. Sprinkle in the flour and whisk until the mixture is light brown and thickened, 2-3 minutes. Add the beef broth and stir to incorporate. Bring to a boil, reduce the ehat to medium low, and simmer until thickened, about 5 minutes. Stir in the sour cream and the remaining 1/4 tsp salt. Add the meatballs and cook over medium-low heat until heated through, about 5 mintues more. serve garnished with parsley.

cal 220; tot fat 14g; sat fat 4g; mono fat 7g; poly fat 2g; prot 15g; carb 6g; fib 1g; chol 70mg; sod 310mg