Healthy Recipes

Swedish Meatballs
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Oats 1/3 cup
Potato flour (can substitute corn starch) 1 tablespoon
Water 2/3 cup
Canola oil ½ + 2 teaspoons
Yellow onion, grated 2 tablespoons
85% lean ground beef 1 pound
Salt 1 teaspoon
Egg 1
White pepper (can substitute black pepper) 1/8 teaspoon


Directions
  1. In a large bowl, mix together the oats, potato flour, and water. Let sit for about 10 minutes.
  2. Meanwhile, heat ½ teaspoon canola oil in a small nonstick skillet over medium-high heat. Add onion and sauté until golden, 3-4 minutes.
  3. Add the ground beef and salt to the oat mixture and stir to combine. Then add in the egg, pepper, and sautéed onions and use a wooden spoon or your hands to mix until well-combined.
  4. Wet hands and form meat mixture into small balls, making sure that they are all about the same size. (Recipe should make anywhere from 30-40 meatballs, depending on size). Place meatballs on a wet cutting board.
  5. Heat remaining 2 teaspoons of canola oil in a large skillet over medium-high heat. Add about 1/3 to ½ of the meatballs. Shake the pan so that they cook evenly while retaining round shape. Once browned on all sides, reduce heat to medium-low and continue cooking for another 3-5 minutes, until cooked through. Repeat with remaining meatballs.

Exchanges
3 medium-fat meats; 2 fats

Side Suggestions: Boiled Potatoes, Lingonberry Jam, Tossed Salad


Nutrition Facts
Serving Size 1
Calories 298
Total Fat 21 g
Saturated Fat 7.5 g
Sodium 674 mg
Total Carbohydrate 3 g
Dietary Fiber 0.5 g
Protein 23 g
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