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Swedish Meatballs
Total Calories per Serving:   306  
Fat Calories per Serving:   115
Percent Fat Calories per Serving:   37.58%

Portion -  5 meatballs, 1 1/4 cup of egg noodles
Serves 6 (5 small meatballs per serving)


1 pound of 90% lean (or more) ground beef

2 tbls of butter

4 thin slices of yellow onion, finely chopped (for meatballs)

2 regular slices of yellow onion (unchopped for gravy)

1 thin slice of green pepper, finely chopped (optional)

2 1/2 slices of light whole wheat bread

1 large egg

5 tbls of all-purpose flour

6 tbls of reduced fat sour cream

2 - 14 oz cans of beef broth

1 tsp of mustard powder (optional)

1 tsp dried basil leaves

1 tsp of garlic powder

1/4 tsp of allspice

1/8 tsp (a dash) of nutmeg

2 tbls of chopped fresh parseley (or dried parseley flakes) salt to taste

ground black pepper to taste


In a large bowl mix ground beef, bread crumbs, allspice, 3 tbl beef broth, mustard, nutmeg, basil leaves, garlic powder salt and pepper, egg and three tbls of reduced fat sour cream optional green peppers and finely chopped onions.

Form small bite-size meatballs (should yield about 30 meatballs). Heat a large stainless skillet (10 to 12 inches) over medium heat. Add 1 tbl of butter. Once butter is heated, add meatballs and medium sliced onions.

Brown each side of the meatballs, then remove from pan. While meatballs are browning, heat beef broth. Remove browned meatballs and set aside. Lower heat under skillet. Add another tbl of butter. Add three tbls of broth.

Let simmer, then begin to add flour a tbl at a time, and alternating with broth, stirring broth with flour a little at a time to form a smooth paste. As you add more broth, the paste will begin to loosen into a gravy.

Once gravy begins to thicken, add three more tbls of sour cream and fresh parseley. Then add the meatballs. Simmer on low until gravy thickens.

Serving Suggestions

Serve with egg noodles or rice. Add in extra calories.

Nutrition Data
Serving Size 5 meatballs, 1 1/4 cup of egg noodles 
Total Calories 306 
    Calories from Fat 115 
% Daily Value
Total Fat Grams 13  20.00% 
    Saturated Fat Grams 4  
    Trans Fat Grams 0  
    Polyunsaturated Fat Grams 0  
    Monounsaturated Fat Grams 0  
Cholesterol MG 150  
Sodium MG 942.5  
Total Carbs 16  5.33% 
    Fiber Grams 1.25  
    Sugar Grams 2  
    Protein Grams 30.25  


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