Recipe: How to Make Guilt-free Swedish Meatballs in Gravy Sauce

Recipe: How to Make Guilt-free Swedish Meatballs in Gravy Sauce
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High-protein recipes

These delicious meatballs and rich gravy sauce will feel like an indulgence without wrecking your diet.

September 11, 2017 12.06pm
Recipe: How to Make Guilt-free Swedish Meatballs in Gravy Sauce
Courtesy Image

These protein-packed meatballs are a healthier take on the beloved Swedish version. Serve them up with a side of cooked greens, like kale or spinach, and a fresh green salad for a supremely well-balanced meal.

Nutrition (per 5 meatballs)

Calories: 416; total fat: 21g; saturated fat: 6g; protein: 26g; carbohydrates: 32g; sugar: 24g; fiber: 2g; cholesterol: 120mg; sodium: 622mg

Recipe and photo courtesy Natalie Knezic of Natalie’s Food & Health.


For the meatballs and gravy:

1 lb lean ground beef

2 Tbsp breadcrumbs

1/2 tsp ground nutmeg

1/2 tsp ground allspice

1 egg yolk

Salt and freshly ground black pepper, to taste

2 Tbsp extra-virgin olive oil

2 Tbsp whole wheat flour

2 cups beef broth (low sodium preferred)

For the cranberry sauce:

1 cup dried cranberries

1 Tbsp honey or agave syrup

1 Tbsp lemon juice

How to make it 

For the meatballs and gravy: In a large bowl, combine ground beef, breadcrumbs, allspice, and nutmeg. Season with salt and pepper, to taste. Using a wooden spoon or clean hands, stir until well-combined. Add egg yolk, and mix well. Leave for 10 minutes at room temperature.

With hands and using a tablespoon, roll the mixture into 1¼- to 1½-inch meatballs. Dip one side of an each meatball into whole wheat flour, and arrange it on a plate.

Heat olive oil in a large skillet over medium heat. Add meatballs, in batches, and cook until all sides are browned, about 5-8 minutes. Transfer meatballs to a plate, and set a side.

In remaining oil, whisk in flour and cook for about 1 minute. Gradually whisk in beef broth and cook, whisking constantly, until slightly thickened, about 1-2 minutes.

Stir in meatballs, and cook, stirring occasionally, until heated through and thickened, about 8-10 minutes. Serve immediately.

For the cranberry sauce: Soak dried cranberries in warm water for 15 minutes.

Drain cranberries. Save the soaking water.

Mix half of cranberries with 2-3 tablespoons retained water in a blender until smooth.

Put rest of cranberries in a saucepot, add honey or syrup, lemon juice, and mixed cranberries, and cook over medium heat for 10 minutes, stirring occasionally while the liquid is reduced.

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