clock menu more-arrow no yes

Filed under:

MEATBALLS LOSE THE FAT BUT NOT SWEDISH CHARM

Dear Jeanne:

My grandmother brought this recipe with her from Sweden to Denver in 1902. The meatballs are delicious, but they could be lighter. Can you help? - Verla Newman, Denver, Colo.Dear Verla:

I think your Swedish grandmother would be pleased with my revision of her recipe. It is lower in calories and total fat, and it is much lower in saturated fat. I changed the method slightly to add more flavor and substituted ground turkey for the pork. By using fresh rye bread for the crumbs, the slight caraway flavor adds interest and is in keeping with the Swedish origin of this tasty dish. I am sending you my new pasta booklet to give you some more ideas for lighter pasta dishes.

(To order it, simply send a $3 check or money order and legal-sized, self-addressed, stamped (52 cents) envelope to: Pasta Booklet, PO Box 5541, Riverton, NJ 08077.)

Each serving of Swedish Meatballs contains approximately: Original Recipe: 486 calories; 177 mg cholesterol; 36 gm fat; 823 mg sodium. Revised Recipe: 330 calories; 85 mg cholesterol; 18 gm fat; 615 mg sodium.- Jeanne Jones is a consultant on menu planning, recipes and new-product development for major hotels and spas. She is also the author of 19 cookbooks, most recently "Jeanne Jones Entertains" (Crown, $30).

Send your recipe for revision to:

Cook It Light

(Deseret News)

PO Box 1212

La Jolla, CA 92038

1992 by King Features Syndicate, Inc.

Modern Swedish Meatballs

2 tablespoons corn-oil margarine, divided use

1 medium-size onion, finely chopped (11/2 cups)

1 cup fresh rye bread crumbs (2 slices, processed into crumbs)

1 teaspoon salt

1 teaspoon ground allspice, divided use

3/4 teaspoon ground nutmeg, divided use

1/2 teaspoon freshly ground black pepper, divided use

1 pound very lean ground beef

1/2 pound ground turkey

1/3 cup non-fat milk

2 egg whites, lightly beaten

2 tablespoons unbleached all-purpose flour

1/2 cup defatted beef or chicken stock

1 cup low-fat milk Melt 1/2 tablespoon of the margarine in a large heavy skillet over low heat. Add the onion and cook, covered, until soft and translucent, about 10 minutes. Remove cover and increase heat to medium. Continue to cook onions, stirring constantly, until lightly browned.

Spoon cooked onions into a large bowl. (Do not wash skillet.) Add the bread crumbs, salt, 3/4 teaspoon of the allspice, 1/2 teaspoon of the nutmeg and 1/4 teaspoon of the pepper. Mix well. Add the beef, turkey, milk and egg whites and mix thoroughly. Divide mixture into 36 (1-ounce) balls. Heat the skillet used for the onions and brown the meatballs on all sides over medium heat. Reduce heat to low, cover and cook the meatballs for 10 more minutes.

While the meatballs are cooking, melt the remaining margarine in another pan over medium heat. Add the flour and cook, stirring constantly, for 2 minutes. Add the stock and remaining allspice, nutmeg and pepper, and mix well. Slowly add the milk, stirring until slightly thickened. Remove the meatballs from the skillet with a slotted spoon and place them in the gravy. Reduce heat to low and cook, covered, for another 10 minutes. Serve over noodles.

Makes 6 cups; six 1-cup servings.

Swedish Meatballs

INGREDIENTS: 1 pound ground beef; 1/2 pound ground pork; 1/2 cup dry bread crumbs; 1 onion, chopped; 1/3 cup milk; 1 egg, beaten; 11/2 teaspoons salt; 3/4 teaspoon ground allspice; 1/4 teaspoon ground nutmeg; 1/4 teaspoon pepper; 2 tablespoons flour; 1/2 cup beef broth; 1 cup heavy cream PREPARATION: Combine all ingredients except the flour, broth and heavy cream in a large bowl and mix thoroughly. Form mixture into about 36 small meatballs and brown in a large skillet over medium heat. Remove the meatballs from the skillet and set aside. Add the flour to the skillet and pan drippings. Cook, stirring constantly, for 2 minutes. Stir in the broth and mix well. Slowly add the cream and cook and stir until thickened. Return meatballs to skillet and heat to serving temperature. Serve over noodles.