Classic Swedish Meatballs
Swedish Meatballs make a delicious main course or appetizer. The flavorful meatballs are made with a famously creamy sauce.
Cook Time: 40 Minutes
Servings: 4
Ingredients: 12
Ingredients
Preparation
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Step 1
Preheat oven to 400°F. Combine Ground Beef, bread crumbs, 2 tablespoons onion soup mix, egg whites, nutmeg and black pepper in large bowl, mixing lightly but thoroughly. Shape into 24 1-inch meatballs. Stir remaining onion soup mix into milk in medium bowl; set aside.
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Step 2
Generously spray broiler rack with nonstick cooking spray. Place meatballs on rack in aluminum foil- lined broiler pan. Bake in 400°F oven 18 to 20 minutes until instant-read thermometer inserted in center registers 160°F. Remove from oven; keep warm.
Cooking Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.
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Step 3
Meanwhile, heat large nonstick skillet over medium heat until hot. Dissolve cornstarch in water. Combine milk mixture with cornstarch mixture; add to skillet. Bring to a boil, cook 4 to 6 minutes until sauce is thickened, stirring often. Stir in white pepper. Return meatballs to skillet; cook 4 to 5 minutes until heated through.
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Step 4
Serve meatballs and sauce over noodles; garnish with parsley, if desired.
Cooking Tip: Meatballs may also be served as an appetizer.
Nutrition Information
407 Calories
5g SAT FAT
37g PROTEIN
4.2 mg IRON
7.1 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving: 407 Calories; 126 Calories from fat; 14g Total Fat (5 g Saturated Fat; 4 g Monounsaturated Fat;) 124 mg Cholesterol; 660 mg Sodium; 36 g Total Carbohydrate; 2 g Dietary Fiber; 37 g Protein; 4.2 mg Iron; 6.8 mg NE Niacin; 0.5 mg Vitamin B6; 3.5 mcg Vitamin B12; 7.1 mg Zinc; 29.2 mcg Selenium; 115.3 mg Choline.
This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium, and Choline.
The Essential Ingredients
- Ground Beef: Also called ‘hamburger,’ it’s made by grinding beef cuts and beef trim. It works well in dishes that require crumbles, and typically any leanness of Ground Beef works well in dishes – just be sure to drain any remaining fat after cooking.
- Seasoned Dry Bread Crumbs: Finely ground dried bread pieces mixed with herbs and spices. Can be used as a coating before frying or a binder in meatballs and meatloaf to help them hold their shape while cooking.
- Egg: This well-known ingredient is high in protein, vitamins and minerals. It’s common in recipes like meatloaf, as it helps to bind ingredients together so it doesn’t fall apart while cooking.
- Onion soup mix: A dry seasoning blend typically made with dehydrated onions, salt and spices. This base can be used to make classics like French Onion Soup, to flavor beefy savory dishes, or make dips and marinades.
- Wide Egg Noodles: A long, flat pasta made of wheat flour and eggs. They are commonly found in Asian cuisine and American staples like stroganoffs and casseroles.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
Frequently Asked Questions
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What type of ground beef is best for meatballs?
For this recipe, which uses a baking method instead of a pan or skillet method, we prefer lean ground beef (93% lean).
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How long does ground beef take to cook?
On average 1 pound of ground beef takes 8 to 10 minutes to cook, but can depend on the temperature of pan and leaness of ground beef.
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Can these meatballs be served as an appetizer?
Absolutely! Shape them smaller, if you like, or simply serve with serving picks, with the creamy dipping sauce on the side.
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Why does this recipe use egg whites instead of whole eggs?
Using egg whites provides a lighter textured meatball while providing a smarter nutritional profile, compared to using whole eggs.
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