Swedish Meatballs with a Surprising Twist
Macros / Serving Size
Protein 33 g | Fat 18 g | Carbs 12 g
% Calories of Macros / Serving Size
Calories 347 | Protein 839 % | Fat 47 % | Carbs 14 %
Nutrients / Serving Size
Fiber 1 g | Sodium 478 mg | Sat. Fat 4 g
Ingredients (Serves 4)
- 1 tbsp. olive oil
- 1 lb. lean ground beef
- 3-4 oz. portabella mushrooms
- ¼-1/3 cup bread crumbs
- 1 egg
- 1 tsp. onion powder
- ¼ tsp. nutmeg
- Salt and pepper to taste
For the Gravy
- 2 tbsps. olive oil
- 2 tbsps. flour
- 1 13-14 oz. can low-sodium beef broth
- ¼ cup of cold brewed coffee
- 6 oz. plain Greek yogurt
- 2-3 tbsp. fresh, chopped parsley
- Using a food processor or blender, add the mushrooms and pulse until the mushrooms resemble the texture of the hamburger. This can also be done by hand using a knife to finely chop the mushrooms.
- In a large bowl, add all the ingredients for the meatballs, to include the chopped mushrooms. Stir the mixture, gently using a wooden spoon or clean hands until all the ingredients are incorporated. Do not over mix. Roll the mixture into 12 equal sized meatballs.
- Heat the olive oil in the skillet, and add the meatballs in batches. Cook over medium heat until all sides are browned, (4 minutes). Transfer to a paper towel lined plate.
- Discard the hamburger grease remaining in the pan and carefully wipe down with a paper towel. Add 2 tbsp. of olive oil and the flour. Gently whisk the mixture together while cooking over medium heat for about one minute.
- Stirring constantly, add the beef broth and coffee and cook until slightly thickened over medium-high heat for about 1-2 minutes. Turn heat back down to medium and add the yogurt stir to incorporate and then add the meatballs. Stir occasionally, and cook for another 6-8 minutes.
- Serve over steamed brown rice or whole wheat/grain noodles garnished with fresh, chopped parsley.
- Replacing a fourth of the weight of ground meat with chopped/minced mushrooms is a great way to lower the fat and calorie content and adds moisture. Try this technique the next time you make burgers.
- If allspice is desired, for a more authentic taste, decrease the nutmeg by half and replace with allspice.
- Nutrition analysis is based on the use of 95 % lean ground beef, 14.5 oz. of low-sodium canned beef broth, 1/3 cup of commercially prepared bread crumbs, 3 dashes of salt, 2 dashes of pepper, and 3 tbsp. of fresh, chopped parsley.
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