Easy Healthy Swedish Meatballs


This is a very versatile recipe, and it is very simple to make. We keep our pantry, fridge, and freezer pretty stocked with basics and had everything we needed with the exception of the ground pork. The meatballs can be served as a meal or - just stick a toothpick into each meatball and you have an easy appetizer for your holiday open house.

This version of Swedish Meatballs is also an extremely cheap dish to make, and who doesn't like to save a little cash, especially this close to Christmas and with the uncertain economy we are facing now? I estimate that the recipe cost a little over $15 to make, but that is a high estimate for us since we buy our ground turkey for around $2 per package at Costco. We get five to six full meals out of this, pretty good for $15, huh?

In addition, the leftover servings can be frozen, which stretches the meal even further. The recipe as written claims to serve 8, but we get around 12 servings from this...I guess I make the meatballs a bit smaller than the recipe intends. The meatballs and sauce can be frozen for up to three months. To thaw, just leave the container in the fridge overnight. Or if you are like me and forget to do this, just hold it under running water for a few minutes and then dump the frozen block into a pan to reheat. If the sauce is too thick when reheating, thin it with a tablespoon or so of water or skim milk.

We eat the meatballs and sauce over a small serving of egg noodles garnished with fresh parsley. It is also a Scandinavian tradition to serve a spoonful of lingonberry jam or red-currant jelly alongside the dish.

We typically use skim milk when cooking, but the extra fat and calories of whole milk are key to the gravy-like sauce. Also make sure to mince your garlic very finely so that the taste gets distributed throughout the meatballs.

Roasted Swedish Meatballs
Adapted from a Martha Stewart recipe

Ingredients
1.25 lb. lean ground turkey
1 lb. ground pork
3 cups panko breadcrumbs (an 8 oz. box of Kikoman brand does the trick)
1 1/2 cups whole milk
2 large eggs + 1 egg white, beaten
2-3 garlic cloves, minced (if your cloves are small, use 3-4)
1/4 tsp. ground Jamaican allspice
3 tbs. unsalted butter
1/3 cup flour
3 cups low sodium chicken broth
salt and freshly ground pepper
jelly, egg noodles and chopped parsley, for serving

Instructions
Preheat oven to 475.
In a very large bowl, combine turkey, pork, breadcrumbs, 1/2 cup milk, eggs, garlic, 1 tbsp. salt, 1/2 tsp. pepper and allspice. Mix until combined.

Use a rounded tablespoon to measure the meatballs and place onto rimmed baking sheets (we use four baking sheets and bake two at a time). Bake until golden brown and cooked through, about 12 minutes, rotating the baking sheets halfway through.

While meatballs are roasting, make the sauce in a medium saucepan over medium-high heat. Melt butter and then whisk in flour. Gradually whisk in remaining cup of milk and then add broth. Continue to whisk until there are no lumps. Reduce heat and simmer until sauce has thickened slightly, about 5 minutes.

Place roasted meatballs in a large bowl and cover with sauce, tossing to combine. Let sit for awhile (around five minutes) until sauce has thickened a bit more and sticks to the meatballs.

Nutrition Info
Does not include egg noodles or ganishes
CALORIES 394
FAT 14.7
PROTEIN 30.5
CARBS 30.3
FIBER 1.3