SWEDISH MEATBALLS
Low Fat, Sugar, Sodium
1/2 lb. Very lean ground beef
1/4 lb. Ground veal
1 medium Yellow onion, grated and squeezed dry*
1/3 cup Dry bread crumbs
2 Tbl. Skim milk
1/4 tsp. Black pepper
1/4 tsp. (divided) Ground mace
1 Tbl. Unsalted margarine
1/4 tsp. Dried thyme, crumbled
1 cup Low-sodium beef broth
1/2 cup Skim milk
1 1/2 Tbl. Flour
1 Tbl. Sour cream
1 Tbl. Plain low-fat yogurt
1 Tbl. Minced parsley
Non-stick cooking spray
Soak the bread crumbs in 2 tablespoons skim milk. Blend 1/2 cup skim milk with 1 1/2 tablespoons flour.
In a large bowl, combine the ground beef, veal, onion, bread crumbs, pepper and 1/8 teaspoon of the mace; shape into 1 1/2-inch balls.
Lightly coat a heavy 10-inch skillet with the cooking spray; add the margarine and heat for 30 seconds over moderate heat. Add the meatballs and brown, turning frequently, for 10 minutes. Drain the fat from the skillet. Add the thyme and the beef broth, cover, and simmer for 5 minutes. Transfer the meatballs to a platter.
Add the milk/flour mixture to the skillet and cook, stirring often, until thickened ? about 5 minutes. Blend in the sour cream, yogurt, and remaining mace.
Return the meatballs and any accumulated juices to the skillet. Spoon the sauce over the meat and heat through ? about 2 minutes. Transfer to a warm serving bowl and sprinkle with the parsley.
* TIP: To squeeze grated onion dry, place in two folded paper towels and squeeze until the liquid is absorbed.
Yield: 4 servings
Preparation time: 10 minutes
Cooking time: 23 minutes
Nutritional information per serving:
Calories 302; total fat 16g; saturated fat 6g; cholesterol 75mg; protein 24g; carbohydrates 13g; sodium 135mg; added sugar 0; fiber 0
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