5 PointsPlus

Low Calorie Swedish Meatballs

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Ingredients

  • 1 lb extra lean ground beef (94-95% lean)
  • 1 large onion, chopped
  • 2 large celery stalks, chopped
  • 1 egg
  • 1/4 cup whole wheat breadcrumbs
  • 1/3 cup parsley, finely chopped
  • 8oz sliced mushrooms
  • 3 cups fat free beef stock
  • 3oz fat free cream cheese
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/8 tsp ground ginger
  • 1/8 tsp ground cardamom
  • 3 garlic cloves

Instructions

  1. Preheat oven to 350. Spray a 9×13 baking dish with non-fat cooking spray, and place in oven while preheating.
  2. In a food processor, mince onion, parsley, garlic and celery.
  3. Place it in a large bowl, and add in beef, egg, breadcrumbs, cinnamon, nutmeg, ginger, cardamom and salt and pepper to taste. Combine well with hands.
  4. Form mixture in 24 meatballs (about 1” each). Remove baking dish from oven and place meatballs about 1/2 inch apart in the hot baking dish. Press down to flatten the bottom just slightly.
  5. Bake for 15 minutes in oven, then turn over and continue baking for 10 more minutes.
  6. Spray a large nonstick skillet with non-fat cooking spray. Add in beef broth and bring to a boil. Turn heat down to a low simmer and gently add in the meatballs. Cover and let cook for 25 minutes.
  7. Remove meatballs with a slotted spoon and set aside.
  8. Add cream cheese into broth, and slowly whisk in until cream cheese and well combined.Then add in the sliced mushrooms and cook for about 5 minutes.
  9. Pour sauce over meatballs, garnish with additional parsley and serve.

Preparation time: 20 minute(s) Cooking time: 50 minute(s)

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Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: Scandinavian

Entire recipe makes 4 servings Serving size is 6 meatballs Each serving = 5 Points + PER SERVING: 219 calories; 7g fat; 8g carbohydrates; 29g protein; 1g fiber credit:Corrigan’s Cookday CLICK NEXT PAGE BELOW TO CONTINUE READING …

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