Swedish Meatballs - Diabetes Friendly

Serving Size: 10

These delicious and flavorful Swedish Meatballs are smothered in a savory gravy that you can serve with low carb magic noodles or mashed cauliflower. Enjoy the tasty meatballs guilt free.

Recipe by: Stephanie

Cook Times

Active Prep25

Hands-On Cook30

Hands-Off Cook15

Passive0

Total Time1 10

Recipe Serving Size10

Cooking Tools Required

Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, plate, Sharp Knives

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

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.

Reheating Instructions

Heat in the microwave or stove top until heated through.

Nutrition