Swedish Meatballs
Ingredients icon 12 Ingredients
Servings icon Makes 4
Time icon 32

Ingredients

  • 1 pound Ground Beef (93% lean or leaner)

  • 1/4 cup seasoned dry bread crumbs

  • 1 packet (1 to 1-1/4 ounces) dry onion soup mix, divided

  • 2 egg whites

  • 1/4 teaspoon dried nutmeg

  • 1/4 teaspoon ground black pepper

  • 2 cups reduced-fat 2% milk

  • 1 tablespoon cornstarch

  • 2 tablespoons water

  • 1/8 teaspoon ground white pepper

  • 2 cups hot cooked whole wheat egg noodles

Garnish

  • 2 tablespoons fresh parsley leaves

Preparation

  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 20 one-inch meatballs. Stir remaining onion soup mix into milk in medium bowl; set aside.

  2. Generously spray broiler rack with nonstick cooking spray. Place meatballs on rack in aluminum foil- lined broiler pan. Bake in 400°F oven 17 to 19 minutes until instant-read thermometer inserted in center registers 160°F. Remove from oven; keep warm.

  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.

  4. Serve meatballs and sauce over noodles; garnish with parsley, if desired.

Nutrition Information

Nutrition information per serving: 407 Calories; 126 kcal Calories from fat; 14 g 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 Niacin; 0.5 mg Vitamin B6; 3.5 mcg Vitamin B12; 7.1 mg Zinc; 29.2 mcg Selenium; 115.3 mg Choline;

Share this Recipe