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Beefed-Up Swedish Meatballs

Beefed-Up Swedish MeatballsWhen you have a hankering for comfort food that's fast and easy, try this recipe for saucy Swedish meatballs served over egg noodles. Made smaller, these meatballs can also be served as an appetizer.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of iron and choline.

Recipe Ingredients:

1 pound ground beef
1/4 cup seasoned dry bread crumbs
1 (1 to 1.4-ounce) packet dry onion soup mix - divided use
2 egg whites or 1 whole egg
1/4 teaspoon ground nutmeg
1/4 teaspoon ground black pepper
2 cups milk
1 tablespoon cornstarch
2 tablespoons water
Hot cooked egg noodles, pasta or rice
Freshly chopped parsley (optional)

Cooking Directions:

  1. Combine ground beef, bread crumbs, 2 tablespoons onion soup mix, egg whites, nutmeg and pepper in large bowl, mixing lightly but thoroughly. Shape into 12 (1 1/2-inch) meatballs.
  2. Heat large nonstick skillet over medium heat until hot. Place meatballs in skillet; cook 17 to 19 minutes, turning occasionally to brown evenly on all sides. Remove from pan; keep warm.
  3. Pour off excess drippings from skillet, if necessary. Add milk and remaining onion soup packet to same skillet, stirring until browned bits attached to bottom of skillet are dissolved. Combine cornstarch and water; add to skillet. Bring to a boil. Cook and stir 1 to 2 minutes or until sauce is thickened, stirring frequently. Return meatballs to skillet; cook 3 to 4 minutes or until heated through.
  4. Serve over cooked noodles, rice or pasta. Sprinkle with parsley, if desired.

Makes 20 empanadas.

Test Kitchen Tips:

  • Cooking times are for fresh or thoroughly thawed ground beef.
  • Ground beef should be cooked to an internal temperature of 160°F (71.1°C).
  • Color is not a reliable indicator of ground beef doneness.
  • Meatballs can also be served as an appetizer.

Nutritional Information Per Serving (1/4 of recipe; meatballs only using 80% lean ground beef): 362 calories; 18 g fat (7 g saturated fat; 7 g monounsaturated fat); 86 mg cholesterol; 597 mg sodium; 18 g carbohydrate; 0.5 g fiber; 30 g protein; 8.7 mg niacin; 0.4 mg vitamin B6; 3.1 mcg vitamin B12; 2.8 mg iron; 26.8 mcg selenium; 6.2 mg zinc; 95.3 mg choline.

Nutritional Information Per Serving (1/4 of recipe; meatballs only using 95% lean ground beef): 295 calories; 10 g fat (5 g saturated fat; 3 g monounsaturated fat); 86 mg cholesterol; 592 mg sodium; 18 g carbohydrate; 0.5 g fiber; 32 g protein; 10.6 mg niacin; 0.4 mg vitamin B6; 2.9 mcg vitamin B12; 3.2 mg iron; 26.2 mcg selenium; 6.7 mg zinc; 100.4 mg choline.

Recipe and photograph courtesy of The Beef Checkoff.