Swede on You

swede on you

Swede on You!

Moist, flavorful meatballs covered in gravy? That’s practically the definition of comfort food. Here’s our lightened-up take on a home-style classic: Swedish meatballs!!! Ingredients: 2 slices light bread, toasted 1/2 cup finely chopped onion 1 lb. raw extra-lean ground beef (4% fat or less) 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original) 1/4 cup fat-free milk 1/4 tsp. each salt and black pepper 1/4 tsp. garlic powder 1/8 tsp. nutmeg One 4-serving packet beef or brown gravy mix (like the kind by McCormick) 1/4 cup light sour cream Directions: Preheat oven to 450 degrees. Spray a large baking sheet with nonstick spray. Tear toasted bread into pieces, and place in a blender or food processor. Pulse into crumbs. Transfer to a large bowl. Spray a large pot with nonstick spray, and bring to medium heat. Cook and stir onion until slightly softened, about 3 minutes. Add cooked onion to the large bowl. Add all remaining ingredients except gravy mix and sour cream. Mix thoroughly with your hands. Form 24 evenly sized meatballs and place on the baking sheet, evenly spaced. (The mixture will be moist; don’t worry if your meatballs aren’t perfectly shaped.) Bake until almost cooked through, about 8 minutes. Meanwhile, in a medium bowl, combine gravy mix with 1 cup water, and whisk to dissolve. If needed, clean the large pot. Place gravy mixture in the pot, and bring to medium heat. Cook and stir until thickened, about 3 minutes. Add sour cream to the pot, and whisk until uniform. Add meatballs, and gently stir to coat. Simmer until meatballs are hot and cooked through, about 5 minutes. Enjoy! MAKES 4 SERVINGS

Serving Size: 1/4th of recipe (6 meatballs with sauce) Calories: 240 Fat: 6.5g Sodium: 677mg Carbs: 12.5g Fiber: 1.5g Sugars: 3.5g Protein: 29.5g

Gravy Pain.

Some wonderful things come from Sweden: ABBA, the Swedish Chef from The Muppets, IKEA, Alexander Skarsgard and, of course, delicious meatballs. What is it that makes Swedish meatballs so tasty? The creamy gravy gets a lot of credit, but the breadcrumbs also play a part. Factor in fatty ground meat, and those savory spheres get pretty heavy. Happily, we come bearing excellent news. We’ve re-created this dish, and ours is totally guilt-free. Light sour cream makes our gravy creamy without excess fat, the crumbs are made from light bread, and the beef itself is extra lean. The resulting meatballs are incredibly delicious without being incredibly fattening. It’s the kind of thing we dream about! And it’s perfect any time of year. Sorry, Sweden… Hungryland’s got this one covered.

Serving Size: 1 entrée portion (about 6 meatballs with sauce) Calories: 466 Fat: 28.5g Sodium: 892mg Carbs: 23g Fiber: 1.5g Sugars: 3.5g Protein: 27.5g


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