Thursday, February 11, 2010

Swedish Meatballs

I found this recipe about 3 or 4 years ago in Cooking Light.  My only experience with Swedish Meatballs is the Ikea store cafeteria.  Don't quite think it's that authentic, but it tastes great - hehe.  In this recipe I used ground turkey instead of chicken and whole wheat bread instead of rye.  Upon making this I realized I was going to need to double the amount of chicken stock and add a tad bit more sour cream.  When I make this again I'm going to add onions to the meatballs too.

I served the meatballs with Cooking Light's Buttered Poppy Seed Noodles.  It's simple to make - cook 8 oz of wide egg noodles.  Add a tablespoon or two of butter, chopped parsley, 1 teaspoon of poppy seeds, some salt and pepper to the noddles - combine!

Swedish Meatballs

2  (1-ounce) slices rye bread 
1  pound  skinless, boneless chicken breast 
3/4  teaspoon  salt, divided 
1/4  teaspoon  ground nutmeg 
1/4  teaspoon  freshly ground black pepper 
1  large egg white 
1  tablespoon  canola oil 
1  cup  fat-free, less-sodium chicken broth 
1  tablespoon  all-purpose flour 
1  (8-ounce) carton fat-free sour cream 
2  tablespoons  chopped fresh parsley

Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 cup. Place breadcrumbs in a medium bowl; set aside.

Place chicken in food processor, and pulse until ground. Add chicken, 1/2 teaspoon salt, nutmeg, pepper, and egg white to breadcrumbs in bowl; stir until combined. Shape mixture into 16 (1 1/2-inch) meatballs.

Heat oil in a large nonstick skillet over medium-high heat. Add meatballs; cook 6 minutes, browning on all sides. Remove meatballs from pan. Add the remaining 1/4 teaspoon salt, chicken broth, and flour to pan, stirring with a whisk until combined. Bring to a boil, and cook 1 minute or until slightly thickened, stirring constantly. Stir in sour cream, and return the meatballs to pan. Reduce heat to medium-low; cook for 10 minutes or until meatballs are done and sauce is thick. Sprinkle with parsley.  Serve with wide egg noodles and a vegetable.

Nutritional Information
Calories: 269 (21% from fat)
Fat: 6.3g (sat 1.2g,mono 2.6g,poly 1.5g)
Protein: 32.3g
Fiber: 1g
Cholesterol: 72mg
Iron: 1.5mg
Sodium: 783mg
Calcium: 117mg

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