Swedish Meatballs

 I made these meatballs for supper and used the recipe in my Cooking a La Heart cookbook. These recipes are lower in fat and sodium and yet recipes that we in the MidWest are familiar with. They came out quite well, and were easy to make. I did use a small amount of cream as I did not want to add flour to the gravy. Thickened up nicely this way. The recipe says “the secret to making Swedish Meatballs is good meat, finely chopped onion and through mixing of the ingredients.” This does seem to work.

  Swedish Meatballs

15 meatballs:  5 portions

½ large onion chopped

½ tablespoon water

¾ pound lean ground beef

¼ pound ground pork

⅛ teaspoon ground allspice

⅛ teaspoon ground cloves

⅛ scant teaspoon cardamom

¼ teaspoon salt

1 cup whole-wheat bread crumbs

1 1/2 tablespoons flour 

1 cup skim or 1% milk

¾ tablespoons low sodium, beef flavored bouillon granules

  In a covered saucepan, heat onion with water until onion pieces are soft

Mix onion, beef, pork, allspice, cloves, cardamom, salt and bread crumbs thoroughly. Form into 15 medium balls.

  In skillet (or in oven at 350°), brown meat balls. Remove balls to casserole dish.

  Make gravy by mixing together flour, milk, bouillon granules and drippings in same skillet. Cook until thickened. Pour gravy over meat balls. Bake or simmer 15 to 20 minutes.

For one meat ball and gravy

Calories:289 Fat:10g  Cholesterol:63mg  Sodium:373  Calcium:162mg

Diabetic Exchange: 3 medium-fat meat, 1 starch