Low Calorie Swedish Meatballs With Sauce Recipe
Summary
Preparation Time10 MinCooking Time15 Min
Ready In25 MinDifficulty LevelEasy
Health IndexHealthyServings18
HealthyHigh Protein
Ingredients
| 1 lb. ground round | ||
| 1/2 cup soft whole wheat bread crumbs | ||
| Snipped parsley | 2 Tablespoon (Meatballs:) | |
| Onion | 2 Tablespoon, finley chopped (Meatballs:) | |
| Ground nutmeg | 1/4 Teaspoon (Meatballs:) | |
| Ground cinnamon | 1/8 Teaspoon (Meatballs:) | |
| Salt | 1/8 Teaspoon (Meatballs:) | |
| Pepper | 1/8 Teaspoon (Meatballs:) | |
| Egg white | 1 (Meatballs:) | |
| Skim milk | 2 Tablespoon (Meatballs:) | |
| 2 tablespoons reduced-calorie margarine | ||
| Cornstarch | 1 Tablespoon (Sauce:) | |
| Snipped parsley | 1 Tablespoon (Sauce:) | |
| Ground nutmeg | 1/8 Teaspoon (Sauce:) | |
| Salt | 1/8 Teaspoon (Sauce:) | |
| Skim milk | 1/2 Cup (16 tbs) (Sauce:) | |
| 1/2 cup ready-to-serve low-sodium chicken broth | ||
Directions
In medium mixing bowl, combine all meatball ingredients.
Mix well.
Shape into 18 meatballs, about 1 1/2 inches.
Arrange in 9-inch square baking dish.
Cover with wax paper.
Microwave at High for 4 1/2 to 5 1/2 minutes, or until firm and no longer pink, rearranging once or twice.
Drain.
Set aside.
For sauce, place margarine in 4-cup measure.
Microwave at 70% (Medium High) for 30 seconds, or until margarine softens.
Stir in cornstarch, parsley, nutmeg and salt.
Blend in milk and broth.
Microwave at High for 2 1/2 to 4 minutes, or until sauce thickens, stirring after every minute.
Pour over meatballs.
Serve with hot cooked noodles, if desired.
Mix well.
Shape into 18 meatballs, about 1 1/2 inches.
Arrange in 9-inch square baking dish.
Cover with wax paper.
Microwave at High for 4 1/2 to 5 1/2 minutes, or until firm and no longer pink, rearranging once or twice.
Drain.
Set aside.
For sauce, place margarine in 4-cup measure.
Microwave at 70% (Medium High) for 30 seconds, or until margarine softens.
Stir in cornstarch, parsley, nutmeg and salt.
Blend in milk and broth.
Microwave at High for 2 1/2 to 4 minutes, or until sauce thickens, stirring after every minute.
Pour over meatballs.
Serve with hot cooked noodles, if desired.
Chef
