By Hayley M
SWEDISH MEATBALLS
Our take on a popular meatball dish uses lower-fat ingredients such as 5%-fat pork and beef mince to keep the calories low. The meatballs are simmered in a creamy Dijon sauce made with reduced-fat cream cheese to create a wonderfully rich flavour.
Updated at: Thu, 17 Aug 2023 13:55:40 GMT
Nutrition balance score
Good
Glycemic Index
51
Low
Glycemic Load
8
Low
Nutrition per serving
Calories403.5 kcal (20%)
Total Fat15.7 g (22%)
Carbs16.7 g (6%)
Sugars3.4 g (4%)
Protein47.8 g (96%)
Sodium753.4 mg (38%)
Fiber1.4 g (5%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
500g5% fat beef mince
250g5% fat pork mince
1onion
peeled and finely diced
60gwholemeal breadcrumbs
1 tspground cumin
½ tspground allspice
½ tspground nutmeg
3egg yolks
medium
sea salt
freshly ground black pepper
low-calorie cooking spray
500mlbeef stock
1 beef stock pot dis- solved in 500ml boiling water
1 tsplight soy sauce
1 tspdijon mustard
40greduced-fat cream cheese
4gfresh parsley leaves
chopped
Instructions
Step 1
Preheat the oven to 220°C (fan 200°C/ gas mark 7).
Step 2
Place the minced beef, minced pork and onion in a large bowl and mix well.
Step 3
Add the breadcrumbs, cumin, allspice, nutmeg, egg yolks and mix until combined.
Step 4
Season with salt and pepper.
Step 5
To check the seasoning, fry a small amount of mixture, taste and add more salt and pepper if needed.
Step 6
Divide the mixture into twenty equal- sized meatballs.
Step 7
Spray a large frying pan with low-calorie cooking spray and place over a medium heat.
Step 8
Fry the meatballs for 4-5 minutes, turning to seal on all sides.
Step 9
Transfer the meatballs to an ovenproof dish and place in the oven for 10 minutes until cooked.
Step 10
While the meatballs are cooking, add the stock, soy sauce and Dijon mustard to the same frying pan that you cooked the meatballs in. Simmer for 4-5 minutes until it has reduced slightly.
Step 11
Add the reduced-fat cream cheese and half of the parsley to the frying pan and stir well.
Step 12
Add the meatballs to the sauce and simmer for a further 8-10 minutes.
Step 13
Add a splash of water to thin out the gravy.
Step 14
Season to taste if needed.
Step 15
Sprinkle with the remaining parsley and serve.
Step 16
If you are making the dish for another day, allow to cool first before freezing.
Step 17
TIP: To boost the Scandinavian feel, add thinly sliced cucumber and a sprin- kling of chopped dill fronds, and serve with cranberry sauce.
Notes
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