A few healthy substitutions keep Swedish meatballs on the menu
My Swedish meatballs are made with a combination of lean ground turkey breast and ground pork. They are flavored with nutmeg and cardamom and simmered in a creamy mushroom sauce.
They can be served over a brown rice pilaf spiked with almonds and currants or whole-wheat egg noodles. With a few food exchanges, you can make this dish gluten-free.
Yield: 20 meatballs
1/2 cup finely chopped onion
1/4 cup dry whole-wheat breadcrumbs (for gluten free, use cornflake crumbs)
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper
1/4 teaspoon freshly grated nutmeg
1/4 teaspoon ground cardamom (optional)
8 ounces ground turkey breast
8 ounces ground pork
1 tablespoon extra-virgin olive oil
1 pound organic button mushrooms, sliced
1 14-ounce can reduced-sodium organic chicken broth
1/4 cup all-purpose flour (substitute rice flour for gluten free)
1/2 cup reduced-fat sour cream
1/4 cup finely chopped flat-leaf parsley
1 tablespoon organic seedless raspberry jam
Combine onion, bread crumbs, 1/4 teaspoon salt, pepper, nutmeg and cardamom (if using) in a large bowl. Add turkey and pork. Gently mix to combine (do not overmix). Using a scant 2 tablespoons of mixture, make about 20 meatballs.
Heat oil in a large nonstick skillet over medium heat. Add the meatballs and cook, turning occasionally and reducing the heat if the pan gets too hot, until almost cooked through, 10 to 12 minutes. Transfer to a plate. Add mushrooms to the pan and increase heat to medium-high. Cook, stirring occasionally, until their liquid has been released and evaporated, 8 to 10 minutes.
Whisk broth and flour in a bowl and add to the pan along with the meatballs. Bring to a simmer and cook until the meatballs are cooked through and the sauce is thickened, about 2 minutes. Remove from the heat. Add sour cream, parsley, jam and the remaining 1/2 teaspoon salt to the sauce; gently stir until combined.
Serve hot over rice or egg noodles.
• Chef Debi Stuckwisch is the owner of Meals Like Mom’s Personal Chef service in McHenry County. She can be reached at 847-778-9351 or email@example.com, or visit www.mealslikemom.com.