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Swedish Meatballs

An authentic Swedish meatball recipe that will save you a trip to Ikea.


When Ikea released their secret meatball recipe last year, I was happy to see my old Swedish meatball recipe wasn't that far off. However, theirs appear to be a wee bit higher in calories, and I for one think every calorie saved matters. Often when I make these for others, their first assumption is they are from Ikea. I'm quite pleased to set the record straight.


These meatballs are, of course, great with a side of potatoes, and a touch of lingonberry jam. With the Super Bowl coming up next weekend, these also make a great finger food. Peirce each saucy little ball with a toothpick or skewer and serve.

 

TIP: These meatballs freeze just as well as their commercial counterparts. After they are browned, set aside any extras you want to reserve for another day and allow them to cool to room temperature. Place them on a sheet pan, positioned so they are not touching, and slide the pan into the freezer. Let them freeze for 8 hours or overnight before transferring them into an airtight, freezer safe storage container. When you're ready to have them again, thaw and bake as directed below.

 

Ingredients

(Makes 10 servings | Serving size = 4 meatballs with gravy)

  • 1 teaspoon avocado oil

  • 1 small sweet onion, finely chopped

  • 1 clove garlic, minced

  • 1 lb ground beef

  • 1/2 lb ground pork

  • 1 cup gluten-free breadcrumbs

  • 1 large egg

  • 1/3 cup milk

  • 1 teaspoon salt

  • 1 teaspoon ground black pepper

Swedish Gravy:

  • 3 tablespoons plant-based butter

  • 5 tablespoons cassava flour (or all-purpose)

  • 1/2 cup of chicken stock (or vegetable stock with 1 teaspoon miso paste dissolved)

  • 1/2 cup heavy cream

  • 2 teaspoons tamari sauce

  • 1 teaspoon Dijon mustard

  • 1/2 teaspoon Worcestershire sauce

 

Directions

In a sauté pan over medium-high heat, heat the avocado oil, then add the chopped onion. Sauté the onion until it starts to become translucent (about 5 minutes). Add the minced garlic and mix. Continue sautéing for an additional minute. Transfer the onion and garlic mixture to a dish to cool. Set the pan aside, but do not wipe clean.


Preheat oven to 350°F / 180°C.


In a mixing bowl, add both types of ground meat and combine thoroughly. Add the breadcrumbs, egg, milk, salt, pepper and cooled onions and garlic. Combine well.


Roll the meat into balls approximately 1-inch in diameter.


Using the same pan in which you sautéed the onion and garlic, brown the meatballs over medium heat, turning regularly to ensure all sides are browned. Do this in batches so as not to over crowd the pan.


Once the meatballs are browned, transfer them to a casserole dish and bake for 30 minutes.


While the meatballs are baking, prepare the gravy. In a saucepot on medium heat, melt the butter then whisk in the cassava flour. Stir continuously for a few minutes to cook the flour and ensure the mixture is well combined.


Add the stock and stir to combine. Add the heavy cream, tamari sauce, Dijon mustard and Worcestershire sauce and stir. Allow the gravy to come to a simmer and cook until it starts to thicken.


When the meatballs are cooked, combine them with the gravy in a serving dish. Garnish with sprigs of parsley (optional).

 
 

Nutritional Information Per Serving:

total calories = 279 | total fat = 15g | saturated fat = 6.27g | cholesterol = 90.59mg | sodium = 296.5mg | carbohydrates = 14.55g | dietary fibre = 0.74g | sugars = 3.04g | protein = 19.87g

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