Swedish Meatballs – Diabetes Friendly
$0.00 Cooking Fee
Serving Size: 3-4 meatballs
FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
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Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
Shop FSA/HSA eligible dishes when qualified
https://thecozycook.com/swedish-meatball-recipe/
Cook Tools and Details
Print Recipe
Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Heat ½ of the olive oil in a large, high-walled skillet and add the finely diced onions and garlic. Soften for 5 minutes. Set aside and let cool.
- In a large bowl, combine the almond flour and ground flaxseeds, Parmesan cheese, whisked egg, almond milk, cooled onions/garlic, salt, oregano, allspice, nutmeg, and pepper. Gently incorporate the meat until evenly combined, but without overworking it (otherwise the meatballs will be tough instead of tender).
- Roll into 1 ½-inch meatballs and place on a plate. (A small cookie scoop makes it easier to roll balls of uniform size.) Transfer to the fridge and let them chill for 15 minutes, or up to overnight. Cover if chilling overnight.
- While the meatballs chill, combine the beef broth, Worcestershire sauce, Dijon, and parsley in a large measuring cup with a spout. Set aside.
- Heat remaining olive oil in a large skillet over medium-high heat.
- Brown the meatballs in batches, leave plenty of room around each so that you can easily rotate them with a spoon to brown on all sides. Brown for about 1 minute per side. Remove and set aside. Add additional oil and/or decrease heat slightly as needed throughout cooking.
- Melt the butter in the same skillet and use a silicone spatula to “clean” the bottom of the skillet. Add the avocado oil. Stir in the flour and cook for 2 minutes, stirring continuously, until it begins to brown.
- Add the beef broth mixture in small splashes, stirring continuously. Bring to a boil, then reduce to a simmer.
- Place the Greek yogurt in a medium bowl. Spoon some of the sauce into the bowl (about ¼ cup), and stir until well-combined. Stir it into the sauce over low heat until incorporated.
- Add the meatballs back to the skillet along with any juices from the plate. Spoon the sauce on top. Allow them to heat through over low heat for 10-15 minutes (or until cooked through), partially covered. Garnish with fresh parsley and serve over mashed potatoes or egg noodles.
Cook Times
Ingredients
Ingredients
Meatballs (about 35)
- 3 tablespoon extra virgin olive oil divided
- 1 each medium yellow onion finely diced
- 4 clove garlic minced
- 12 tablespoon almond flour
- 4 tablespoon flax seeds meal
- 0.5 cup low sodium grated Parmesan cheese low sodium
- 2 each large egg whisked
- 0.5 cup unsweetened almond milk
- 0.5 teaspoon kosher salt or less
- 0.5 teaspoon dried oregano
- 0.5 teaspoon ground allspice
- 0.5 teaspoon ground nutmeg
- 0.5 teaspoon freshly ground black pepper
- 1.5 pound lean ground turkey or ground chicken
- 1 pound lean ground beef or entirely turkey/chicken for less fat
Sauce
- 2 tablespoon butter
- 2 tablespoon avocado oil
- 4 tablespoon whole wheat flour or almond flour
- 4 cup low-sodium beef broth
- 2 teaspoon Worcestershire sauce
- 2 teaspoon Dijon mustard
- 2 teaspoon dried parsley
- 1 cup plain Greek yogurt
Cooking Tools Required
Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, plate, Sharp KnivesReheating/Serving Instructions
Heat in the microwave or stove top until heated through.
Nutrition
Calories: 368kcal | Carbohydrates: 7g | Protein: 34g | Fat: 23g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.4g | Cholesterol: 111mg | Sodium: 509mg | Potassium: 642mg | Fiber: 2g | Sugar: 1g | Vitamin A: 184IU | Vitamin C: 1mg | Calcium: 128mg | Iron: 2mg
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