Savoury Swedish Meatballs and Gravy

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The only Swedish meatball recipe you’ll ever need!

Juicy, tender and enriched with oats or sweet sorghum, these meatballs are best served over the Kale and Cranberry Buckwheat Pilaf with Toasted Pecans & Thyme (included). As an option, you can make them and simply keep them hot on a low setting in a slow cooker to serve as appetizers or makes a great side dish for any meal. They are delish and a real hit with kids.

Savoury Swedish Meatballs & Gravy

½ cup (125 mL) sorghum flour, divided (or oat flour)

1⁄3 cup (75 mL) 1% milk

1 lb (450 g) extra-lean ground beef

1⁄2 tsp (2 mL) salt

1⁄2 tsp (2 mL) ground allspice

1⁄4 tsp (1 mL) nutmeg

Pinch of ground ginger

1 Tbsp (15 mL) grapeseed or vegetable oil

3 cups (750 mL) low-sodium beef broth

1⁄3 cup (75 mL) water

3⁄4 cup (175 mL) low-fat sour cream

Mix together ¼ cup (60 mL) of the flour and the milk in a medium bowl. Let the mixture sit for 5 minutes. Add the beef, salt, allspice, nutmeg and ginger. Mix until thoroughly combined, then form into meatballs about 1 ¼ inches (3 cm) in diameter.

Preheat the oven to 350°F (180°C).

Heat a large saucepan on medium-high heat. Add the oil and brown the meatballs on all sides without fully cooking the inside. Place in an 8 cup (2 L) baking or casserole dish with a lid. Pour the beef broth over the balls. Cover with foil and the lid. Bake for 30 to 35 minutes, until the center is no longer pink. Pour the broth into the large saucepan.

In a small bowl, whisk together the remaining ¼ cup (60 mL) flour with 1/3 cup (75 mL) water. Heat the broth on medium-low. Whisk in the flour mixture and bring to a simmer. Stir until thickened, 2 to 3 minutes. Stir in the sour cream. Return the meatballs to the pot and serve when heated through. Or serve over the Kale and Cranberry Pilaf with Toasted Pecans & Thyme.

Per Serving (5 meatballs): energy 220 calories; Protein 20 g; carbohydrates 12 g; Dietary fiber 1 g; fat 10 g; Sugar 1 g, cholesterol 50 mg; Sodium 300 mg.

Kale & Cranberry Buckwheat Pilaf with Toasted Pecans & Thyme

serves 4

2 cups (500 mL) water

½ cup (125 mL) buckwheat groats (or equal amount of quinoa)

½ cup (125 mL) millet seeds
 (or equal amount of quinoa)

1⁄3 cup (75 mL) chopped pecans

1 Tbsp (15 mL) grapeseed or vegetable oil

¾ cup (175 mL) diced Spanish onion

2 cups (500 mL) thinly sliced kale, ribs removed

1½ tsp (7 mL) dried thyme

1 tsp (5 mL) minced garlic

¼ to ½ tsp (1 to 2 mL) salt (optional)

½ cup (125 mL) sweetened dried cranberries

2 Tbsp (30 mL) unrefined walnut oil or light vegetable oil

Combine the water, buckwheat and millet in a medium saucepan. Bring to a boil. Reduce to a simmer, cover and cook for 15 minutes. Remove from heat, fluff with a fork and set aside.

Heat a Dutch oven or large skillet on medium heat. Toast the pecans, stirring frequently, until fragrant and toasted. Remove from the pan and set aside in a small bowl.

Reheat the Dutch oven or large skillet on medium-low heat and add the oil. When hot, add the onions and stir frequently until they start to soften, about 5 minutes. Stir in the kale, thyme, garlic and salt (if using) and cook until kale is tender, about 5 minutes. Stir in the cooked ancient grains, dried cranberries, pecans and walnut oil until evenly combined. Heat until hot. Serve with Savory Swedish Meatballs & Gravy.

PER SERVING: Energy 400 calories; Protein 8 g; Carbohydrates 54 g; Dietary Fiber 9 g; Fat 19 g; Sugar 13 g; Cholesterol 0 mg; Sodium 20 mg.

 

This recipe is from Grain Power (2014) Penguin RandomHouse.

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