Savory, low sodium Swedish meatballs, made with lean ground beef, chicken, or turkey.
Swedish Meatballs
Serves: 6
Ingredients
Meatballs:
- 1 egg, lightly beaten
- ⅓ cup skim milk
- ½ cup 1-minute oatmeal
- 2 Tbsp dried minced onions
- 1 Tbsp dried chopped parsley
- ⅛ tsp allspice
- ½ tsp Mrs Dash Steak Grilling Seasoning blend
- 1 lb lean ground beef, chicken, or turkey
- 1 Tbsp canola oil
- 1 tsp unsalted butter
Sauce:
- 1 Tbsp unsalted butter
- 2 Tbsp all-purpose flour
- 2 tsp no-salt instant beef bouillon granules (I used 2 packages of no-salt Herb Ox Beef Bouillon)
- pinch of ground black pepper
- ⅛ tsp paprika
- 2 cups skim milk
Instructions
- In a large bowl, whisk together the egg and milk. Stir in the oatmeal and minced onion, mixing until well moistened. Stir in the parsley, allspice, and Mrs Dash Steak Grilling Seasoning until all ingredients are well incorporated.
- Add ground meat, mixing gently to incorporate. Shape into about 30 meatballs.
- Heat a large skillet to medium high. Then add the 1 Tbsp canola oil and 1 tsp butter. When the butter is melted, add the meatballs to the skillet, half at a time and cook for 10 minutes, or until cooked through with no pink remaining, turning to brown all sides evenly. When cooked, remove from skillet, reserving the drippings. If the meatballs are greasy, drain on paper towels.
- Remove all but 2 tablespoons of drippings from the pan. (If you used very lean meat, you may not have 2 tablespoons remaining. In this case, add enough unsalted butter to the skillet to make 2 tablespoons.)
- Stir into the drippings the 2 Tbsp flour, 2 tsp bouillon granules, pinch of ground black pepper, and ⅛ tsp paprika until well blended. Gradually stir in the 2 cups of skim milk, cooking and stirring over medium heat until thickened and bubbly. Cook and stir for 1 minute more. Then return meatballs to skillet and cook until the meatballs are heated through.
- Serve over noodles or bow-tie pasta.
Nutrition Information
Serving size: 4 oz. Sodium: 100 mg. Note that sodium percentages depend on which daily reference you use. The estimated 100mg of sodium per serving implies that one serving of this recipe provides:
– 4% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 7% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 10% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
