Swedish Meatballs
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  • Entrée

Swedish Meatballs

Swedish Meatballs make a delicious main course or appetizer. The flavorful meatballs are made with a famously creamy sauce.

Ingredients

  • 1 pound Ground Beef (93% lean or leaner)
  • 1/4 cup seasoned dry bread crumbs
  • 1 packet (1 to 1-1/4 ounces) dry onion soup mix, divided
  • 2 egg whites
  • 1/4 teaspoon dried nutmeg
  • 1/4 teaspoon ground black pepper
  • 2 cups reduced-fat 2% milk
  • 1 tablespoon cornstarch
  • 2 tablespoons water
  • 1/8 teaspoon ground white pepper
  • 2 cups hot cooked whole wheat egg noodles
Garnish
  • 2 tablespoons fresh parsley leaves

Instructions

  1. Preheat oven to 400°F. Combine ground beef, bread crumbs, 2 tablespoons onion soup mix, egg whites, nutmeg and black pepper in large bowl, mixing lightly but thoroughly. Shape into 20 one-inch meatballs. Stir remaining onion soup mix into milk in medium bowl; set aside.

  2. Generously spray broiler rack with nonstick cooking spray. Place meatballs on rack in aluminum foil- lined broiler pan. Bake in 400°F oven 17 to 19 minutes until instant-read thermometer inserted in center registers 160°F. Remove from oven; keep warm.

    Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.
  3. Meanwhile, heat large nonstick skillet over medium heat until hot. Dissolve cornstarch in water. Combine milk mixture with cornstarch mixture; add to skillet. Bring to a boil, cook 4 to 6 minutes until sauce is thickened, stirring often. Stir in white pepper. Return meatballs to skillet; cook 4 to 5 minutes until heated through.

  4. Serve meatballs and sauce over noodles; garnish with parsley, if desired.

    Cook's Tip: Meatballs may also be served as an appetizer.

  • Test Kitchen Tips Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.

    Meatballs may also be served as an appetizer.

Nutrition Information

407 Calories; 14g Total Fat; 5g Saturated Fat; 4g Monounsaturated Fat; 124mg Cholesterol; 660mg Sodium; 36g Total carbohydrate; 37g Protein; 4.2mg Iron; 6.8mg Niacin; 0.5mg Vitamin B6; 115.3mg Choline; 3.5mcg Vitamin B12; 7.1mg Zinc; 29.2mcg Selenium; 2g Fiber.