classic swedish meatballs
- 1 pound Ground Beef
- 1/4 cup seasoned dry bread crumbs
- 1 packet (1 to 1.4 oz) dry onion soup mix, divided
- 2 egg whites or 1 whole egg
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon pepper
- 2 cup reduced-fat 2% milk
- 1 tablespoon cornstarch
- 2 tablespoons water
- 2 hot cooked whole wheat egg noodles
- 2 tablespoons chopped fresh parsley leaves
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.
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.
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.
Serve meatballs and sauce over noodles; garnish with parsley, if desired.
Test Kitchen Tips
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.
Meatballs may also be served as an appetizer.
Nutrition information per serving: 407 calories; 14 g fat (5 g saturated fat; 4 g monounsaturated fat); 124 mg cholesterol; 660 mg sodium; 36 g carbohydrate; 2 g fiber; 37 g protein; 6.8 mg niacin; 0.5 mg vitamin B6; 3.5 mcg vitamin B12; 4.2 mg iron; 29.2 mcg selenium; 7.1 mg zinc; 115.3 mg choline.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline.