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Swedish Meatballs

Nutrition Facts

Serving Size1
Calories 298
Total Fat 21 g
Saturated Fat7.5 g
Sodium 674 mg
Total Carbohydrate 3 g
Dietary Fiber0.5 g
Protein 23 g

Servings and Times    TOP

Servings4

These meatballs freeze well in resealable plastic bags and are great to have on hand for a quick dinner.

Ingredients and Preparation    TOP

IngredientsMeasures
Oats1/3 cup
Potato flour (can substitute corn starch)1 tablespoon
Water2/3 cup
Canola oil½ + 2 teaspoons
Yellow onion, grated2 tablespoons
85% lean ground beef1 pound
Salt1 teaspoon
Egg1
White pepper (can substitute black pepper)1/8 teaspoon
  1. Directions
  2. In a large bowl, mix together the oats, potato flour, and water. Let sit for about 10 minutes.
  3. Meanwhile, heat ½ teaspoon canola oil in a small nonstick skillet over medium-high heat. Add onion and sauté until golden, 3-4 minutes.
  4. Add the ground beef and salt to the oat mixture and stir to combine. Then add in the egg, pepper, and sautéed onions and use a wooden spoon or your hands to mix until well-combined.
  5. Wet hands and form meat mixture into small balls, making sure that they are all about the same size. (Recipe should make anywhere from 30-40 meatballs, depending on size). Place meatballs on a wet cutting board.
  6. Heat remaining 2 teaspoons of canola oil in a large skillet over medium-high heat. Add about 1/3 to ½ of the meatballs. Shake the pan so that they cook evenly while retaining round shape. Once browned on all sides, reduce heat to medium-low and continue cooking for another 3-5 minutes, until cooked through. Repeat with remaining meatballs.
Exchanges
3 medium-fat meats; 2 fats
Side Suggestions: Boiled Potatoes, Lingonberry Jam, Tossed Salad
This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition. To send comments or feedback to our Editorial Team regarding the content please email us at healthlibrarysupport@ebscohost.com. Our Health Library Support team will respond to your email request within 2 business days.