Swedish Meatball Saute

I don’t know about you guys, but whenever I go to IKEA, I get excited beyond a normal amount, to hit up their cafe and indulge in those amazing Swedish meatballs! There’s just something about them that tastes soon good and soon comforting. Of course, I know that they are not the healthiest fare, which is why I decided to create a more nutritional version at home. Also, sometimes, I’m just lazy. And I don’t always feel like making meatballs. So I thought that maybe I could do a sauté version that would be just as tasty, but super easy. And it was a great success! I served it over some egg noodles, and the kids, the husband, and I all loved it. Super easy and suer delicious. Though next time, I’ve gotta make sure I get some IKEA Lingonberry sauce to serve with it, because it’s just not the same without it. Enjoy!

Swedish Meatball Saute

Satisfy your craving for Swedish meatballs with less work in this deliciously simple sauté. A great weeknight dinner that is warm, creamy and comforting….perfect for those fall evenings.

Ingredients

  • 1 lb lean ground turkey
  • 1 tsp coconut oil
  • 1 8oz package egg noodles
  • 1 medium onion, finely diced
  • 1/2 cup fat free sour cream
  • 2 cups fat free beef broth
  • 2 tbsp light butter
  • 1/4 cup whole wheat flour
  • 1/4 tsp nutmeg
  • 1/4 tsp allspice
  • Salt and pepper to taste

Instructions

  1. Bring a large pot of water to a boil. Add in the egg noodles, and cook until tender, about 6-8 minutes. Drain and set aside.
  2. While noodles are cooking, heat oil over medium high heat in a large skillet. Add in onions, and cook until onions are translucent, about 2 minutes.
  3. Add in ground turkey, allspice, nutmeg, and salt and pepper, and cook (while breaking up meat with a wooden spoon) until meat is no longer pink and well browned, about 8-10 minutes.
  4. Transfer meat to a bowl, cover and set aside.
  5. Return skillet to the stove, and melt the butter over medium high heat.  To make the sauce, first make the roux. Melt butter in the skillet. Whisk in flour until lightly browned, about 1-2 minutes. Gradually whisk in beef broth and cook, whisking constantly, until slightly thickened, about 2-3 minutes. Stir in sour cream; season with salt and pepper, to taste.
  6. Pour gravy sauce over the turkey and stir well. Plate the noodles and top with about 1/2 cup of the turkey and sauce.

Preparation time: 15 minute(s)

Cooking time: 20 minute(s)

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

Number of servings (yield): 6

Culinary tradition: Scandinavian

Calories: 330

Fat: 9g

Protein: 21g

Entire recipe makes 6 servings
Serving size is about 3/4 cup of noodles and 1/2 cup meat/sauce
Each serving = 9 Smart Points/8 Points
PER SERVING: 330 calories; 9g fat; 2.9g saturated fat; 34g carbohydrates; 1.9g sugar; 21g protein; 2.5g fiber

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