A Bright Moment: Healthy Swedish Meatballs in Creamy Sauce



BY LAUREN SEPHTON

Ingredients

Swedish Meatballs:

  • 1 lb. Ground Chicken
  • 1 lb. Ground Italian Pork Sausage (mild or spicy)
  • 1/2 large Sweet Onion, finely diced
  • 1 large Egg, whisked
  • 1/3 cup Whole Milk
  • 1/4 cup Panko, breadcrumbs
  • Garlic Clovesminced
  • 1 tsp. Extra Virgin Olive Oil+ more for browning the meatballs
  • 1 tsp. Salt
  • 1/2 tsp. Black Pepper
  • 1/2 tsp. Ground Nutmeg

Creamy Sauce:

  • 2 1/2 cups Broth, chicken or beef
  • 1 cup Whole Milk
  • 1/4 cup Flour, all-purpose
  • 3 tbsp. Fresh Parsley, chopped
  • 1/2 tsp. each: Salt & Black Pepper
  • 1/4 tsp. Ground Nutmeg

Instructions

Swedish Meatballs:

  1. In a large frying pan over medium high heat, add in the teaspoon extra virgin olive oil to heat up for 1 minute. Add in the finely diced onions to sauté for 4-5 minutes, until fragrant. Remove the onions to a small bowl to cool and set aside the frying pan for later.
  2. In a large bowl, add the sautéed onions and remaining meatball ingredients. Mix all ingredients together until evenly distributed. Use approximately 1 tablespoon batter for each meatball, around 1″ diameter.
  3. Add a drizzle of olive oil into the large frying pan over medium high heat to warm up for 1 minute. Then, brown the meatballs on each side for 1-2 minutes, working in batches. Then, place them in a large serving dish to prepare the sauce.

Creamy Sauce:

  1. In the large frying pan (final time using it – yay!), add in the flour. Continuously stir the flour over medium high heat for 1-2 minutes, until slightly browned and toasted.
  2. Stir in the sea salt, black pepper, and ground nutmeg. Whisk in the milk and broth, bring to a boil, then add in the meatballs to simmer for 8-10 minutes, or until fully cooked.
  3. Transfer to a serving dish to serve warm. Enjoy!

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