These flavorful Swedish-style meatballs use turkey instead of the traditional pork or veal to cut down on fat and calories.
32 ounces ground turkey meat
2 egg whites
½ cup panko bread crumbs
2 tablespoons dill weed, dry
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon kosher salt
½ tablespoon black pepper, ground
1 teaspoon allspice, ground
½ teaspoon nutmeg, ground
- Preheat the oven to 400 degrees.
- In a large bowl, mix turkey meat, egg whites, bread crumbs, dill weed, garlic powder, onion powder, salt, pepper, allspice and nutmeg thoroughly.
- Using two tablespoons, scoop meat mixture into 1-ounce meatballs (cocktail meatball size) onto a lightly oiled/sprayed sheet tray, separating about ½ inch apart.
- Place meatballs in the oven for about 20 minutes, or until the center of a meat ball reaches 165 degrees Fahrenheit. Meatballs should be golden brown, and juices run clear when pierced.
1 white onion, minced
2 tablespoons garlic, minced
4 tablespoons beef base, low sodium (Better than Bouillon brand)
1 tablespoon olive oil
2 tablespoons whole grain mustard
2 tablespoons kosher salt
1 tablespoon black pepper, ground
8 ounces non-fat Greek yogurt
4 ounces non-fat sour cream
3 tablespoons dill weed, dry
3 Splenda packets
½ cup cornstarch
3½ cups water
- While the meatballs are cooking, place a large pot over high heat with the tablespoon of olive oil.
- Place onions, garlic, salt and pepper in the pot and cook until the onions become translucent.
- Add the beef base, along with 3 cups of water. Stir in whole grain mustard, dill weed and Splenda. Once mixture comes to a boil, reduce to a simmer and continue on low heat.
- In a small bowl, mix ½ cup of water with the corn starch to make slurry. Slowly whisk slurry mixture into pot, stirring constantly. Cook for about 5 minutes on a low simmer, and sauce will begin to thicken.
- Remove from heat and whisk in Greek yogurt and sour cream.
Once the meatballs are finished, gently add them to the sauce and cover.
Serve meatballs warm. Garnish with fresh parsley and chive.
Makes about 34 meatballs.
Each meatball contains approximately 37 calories, 5 g protein, 1 g fat and 2 g carbohydrates
Recipe by Joshua George, RD, chef and dietitian, Cooper Center for Metabolic and Bariatric Surgery.