Swedish Meatballs
En Español (Spanish Version)

Nutrition Facts
Serving Size1Calories298Total Fat21 gSaturated Fat7.5 gSodium674 mgTotal Carbohydrate3 gDietary Fiber0.5 gProtein23 g
Servings and Times
These meatballs freeze well in resealable plastic bags and are great to have on hand for a quick dinner.

Ingredients and Preparation
IngredientsMeasuresOats1/3 cupPotato flour (can substitute corn starch)1 tablespoonWater2/3 cupCanola oil½ + 2 teaspoonsYellow onion, grated2 tablespoons85% lean ground beef1 poundSalt1 teaspoonEgg1White pepper (can substitute black pepper)1/8 teaspoon
  • Directions
  • In a large bowl, mix together the oats, potato flour, and water. Let sit for about 10 minutes.
  • Meanwhile, heat ½ teaspoon canola oil in a small nonstick skillet over medium-high heat. Add onion and sauté until golden, 3-4 minutes.
  • 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.
  • 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.
  • 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.

  • Exchanges
    3 medium-fat meats; 2 fats

    Side Suggestions: Boiled Potatoes, Lingonberry Jam, Tossed Salad

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