Joy Bauer Weight Loss

RecipeSavory Swedish Meatballs

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Nutrition Facts
Amount per Serving
  • Calories: 170
  • Protein: 21 g
  • Total Fat: 8 g
    • Unsaturated Fat: 5.5 g
    • Saturated Fat: 2.5 g
  • Cholesterol: 45 mg
  • Total Carbohydrate: 6 g
  • Dietary Fiber: 1 g
  • Total Sugar: 2 g
    • Natural Sugar: 2 g
    • Added Sugar: 0 g
  • Sodium: 730 mg

Full disclosure: My introduction to Swedish meatballs came while shopping at Ikea with the family (anyone relate?). We’d enter the store and my hubby would ask: “Shop for a 1,000-piece desk or hit the meatball stand first?” Ha! Since everyone in my extended family loves ‘em, I set out to create a Joy-full rendition for the holidays. My lightened-up version uses lean ground turkey with a few tricks mixed in to help cut calories and boost nutrition. My taste testers (including my finicky nieces and nephews) gobbled up every last bit.

  • Prep time
  • Total Time
This recipe makes 35 meatballs
Ingredients:

For the meatballs:

  • ¼ cup skim milk
  • ¼ cup rolled oats
  • 1¼ pounds lean ground turkey
  • 1 large egg
  • ½ yellow onion, finely minced
  • 1½ teaspoons kosher salt
  • ¼ teaspoon garlic powder
  • ¼ teaspoon ground black pepper
  • ½ teaspoon ground allspice
  • ¼ cup minced parsley (plus more for garnish)

For the sauce:

  • 2 cups reduced-sodium beef broth
  • 6 tablespoons lite cream cheese
  • 1 tablespoon corn starch
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground allspice
Preparation:

Preheat oven to 350˚. Line a large baking sheet with parchment paper.

In a small bowl, combine the oats and milk and set aside for about 5 minutes.

In a large mixing bowl, use your hands to combine the remaining meatball ingredients with the oat-milk mixture. Do not overmix. Shape into about 35 small meatballs, about an inch in size. The batter will be very wet—this is normal. If you find it too fussy to shape, cover and place in fridge for about 30 minutes to firm up.

Place meatballs on prepared baking sheet and bake in oven for 25 minutes (a few minutes longer if you prefer a firmer texture). Remove from oven and set aside. *Note: You may have drippings on the bottom of the meatballs. This is normal, simply scrape off excess right before you add them to the pot with simmering sauce.   

While the meatballs are cooking, make the sauce. Add all sauce ingredients into a blender or food processor and pulse until smooth and no lumps remain. Pour into a large sauce pan or deep skillet and warm over medium-high heat for about 5 to 7 minutes, stirring occasionally. The sauce will eventually start to thicken. Season with additional salt and allspice to taste.

Add cooked meatballs to pot with warm sauce, reduce heat and simmer for another 5 to 10 minutes. Garnish with chopped parsley.

Serves 7 (5 meatballs per serving with sauce)

(5 plain meatballs without sauce are 130 calories.)

Nutrition analysis courtesy of Genesis® R&D