Swedish Meatballs with Mushroom Sauce

I’m leaving for Texas, so I made this for Daniel to have while I’m away. He is always raving about the Swedish Meatballs at IKEA so I made a healthier version. I used regular pre-sliced mushrooms because shiitakes are pretty spendy and toasted some frozen bread in the oven for the crumbs.  I also used my own homemade beef stock which gives this dish incomparable flavor. Daniel devoured it, so I’d say it must be pretty darn good.

Yield: 6     (serving size: 5 meatballs + about 1/2 cup mushroom mixture + 1 cup pasta)

1 lb. ground sirloin

3/4 cup dry bread crumbs

1/2 cup low-fat milk

1/2 tsp. salt

1/4 tsp. ground ginger

1/4 tsp. ground allspice

1/4 tsp. black pepper

1 large egg white

cooking spray

4 1/2 cups thinly sliced shiitake mushroom caps or other mushroom (about 8-10 oz.)

1 1/2 cups thinly sliced carrot

2/3 cup thinly sliced shallots

2 tbsp. all-purpose flour

1 (10 1/2 oz. can) beef consomme

1/2 cup water

1/2 cup reduced-fat sour cream

1/4 cup chopped fresh parsley

6 cups hot cooked yolk-free whole-wheat wide egg noodles (about 10 oz. uncooked pasta)

  1. Combine first (8) ingredients in a medium bowl. Shape mixture into (30) 1-inch meatballs. Heat a large nonstick skillet coated with cooking spray over medium heat. Add meatballs; cook 8 minutes, browning on all sides (cook in batches if needed). Remove meatballs from pan.
  2. Add mushrooms, carrot and shallots to pan; saute 5 minutes. Stir in flour; cook 1 minute. Gradually add consomme, stirring with whisk; bring to boil. Return meatballs to pan. Cover, reduce heat and simmer 8 minutes. Add water; cook 2 minutes. Remove from heat; stir in sour cream and parsley. Serve over pasta

based on recipe from Cooking Light Annual Recipes 2002

banner ad

Leave a Reply