Ellie Krieger'S Swedish Meatballs - cooking recipe

Ingredients

nonstick cooking spray
1 slice whole wheat bread
3 tablespoons 1% low-fat milk
3 tablespoons canola oil
1 small onion, diced (about 1 cup)
1 lb lean ground beef (90% lean or higher)
1 large egg, lightly beaten
3/4 teaspoon ground nutmeg
3/4 teaspoon salt
1/4 teaspoon ground allspice
1/4 teaspoon fresh ground black pepper
3 tablespoons all-purpose flour
2 cups low sodium beef broth
1/2 cup reduced-fat sour cream
2 tablespoons chopped fresh parsley

Preparation

Preheat broiler; spray a baking sheet with cooking spray.
Place the bread in a food processor and process until fine crumbs form.
Transfer the crumbs to a bowl and sprinkle evenly with the milk.
Heat 1 tablespoon oil in a nonstick skillet over medium heat.
Add in the onion and cook, stirring, until softened, about 5 minutes.
In a big bowl, mix together the moistened bread crumbs, onion, beef, egg, nutmeg, 1/2 teaspoon salt, allspice, and black pepper to incorporate.
Form mixture into 1/2-inch balls and place them on the prepared baking sheet.
Broil about 5 inches from the flame, until browned and cooked through, 6-7 minutes.
Heat the remaining 2 tablespoons oil in a medium saucepan over med-high heat.
Sprinkle in the flour and whisk until the mixture is light brown and thickened, 2-3 minutes.
Add in the beef broth and stir to incorporate.
Bring to a boil; decrease heat to med-low, and simmer until thickened, about 5 minutes.
Stir in the sour cream and the remaining 1/4 teaspoon salt.
Add the meatballs and cook over med-low heat until heated through, about 5 minutes; taste and adjust seasoning if needed.
Serve garnished with parsley.
Serving: 5 meatballs and 3 T sauce; per serving-220 calories, 14 g total fat, 6 g carb, 1 g fiber.