• Swedish Meatballs

    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

    Servings and Times

    Servings 4
    These meatballs freeze well in resealable plastic bags and are great to have on hand for a quick dinner.

    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.

    Exchanges3 medium-fat meats; 2 fats

    Side Suggestions: Boiled Potatoes, Lingonberry Jam, Tossed Salad

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