Swedish Meatballs
- Yield: 4
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Serving: 4
Nutrition facts (per portion)
- Calories: 326kcals
- Carbohydrate Content: 24g
- Fat Content: 14.7g
- Protein Content: 24g
- Saturated Fat Content: 5.3g
- Serving Size: 256g
- Salt : 0.44g
- Potassium: 341mg (8.73mmol)
- Phosphate: 208mg
Swedish Meatballs
Ingredients
- Lean pork mince - 400g
- Egg whites, beaten - 2
- 1 small onion , finely chopped or grated - (60g)
- Fresh white breadcrumbs - 85g
- Olive oil - 1 tbsp
- Butter - 1 tbsp
- Plain flour - 2tbsp
- 400ml hot beef very low salt stock cube - 1 stock cube
- Black pepper - ½ teaspoon
- Dried dill - 1g
Instructions
1. In a bowl, mix the mince with the egg white, onion, breadcrumbs, dried dill and pepper. Form into small meatballs about the size of walnuts – you should get about 20.
2. Make 400ml hot stock using a very low salt stock cube.
3. Heat the olive oil in a large non-stick frying pan and brown the meatballs.
4. Remove the meatballs from the pan.
5. Melt the butter, then sprinkle over the flour and stir well. Cook for 2 minutes, then slowly whisk in the stock. Keep whisking until it is a thick gravy,
6. Return the meatballs to the pan and heat through.
7. Sprinkle with the dried dill and serve.
Serving Suggestion: Serve with green beans and rice for a tasty complete meal.
Per Portion this recipe provides:
3 protein portions (from the meat, poultry and fish group)
1 protein exchange (from your bread and cereal group allowance)