Health Information

Swedish Meatballs

  • Home
  • Health Information

The more you know about your health, the better prepared you are to make informed healthcare decisions. Our health library gives you the information you need to take charge of your health.

Nutrition Facts

Serving Size 1
Calories 298
Total Fat 21 g
Saturated Fat 7.5 g
Sodium 674 mg
Total Carbohydrate 3 g
Dietary Fiber 0.5 g
Protein 23 g

Servings and Times

Servings 4

These meatballs freeze well in resealable plastic bags and are great to have on hand for a quick dinner.

Ingredients and Preparation

Ingredients Measures
Oats 1/3 cup
Potato flour (can substitute corn starch) 1 tablespoon
Water 2/3 cup
Canola oil ½ + 2 teaspoons
Yellow onion, grated 2 tablespoons
85% lean ground beef 1 pound
Salt 1 teaspoon
Egg 1
White pepper (can substitute black pepper) 1/8 teaspoon

Directions

  1. In a large bowl, mix together the oats, potato flour, and water. Let sit for about 10 minutes.
  2. Meanwhile, heat ½ teaspoon canola oil in a small nonstick skillet over medium-high heat. Add onion and sauté until golden, 3-4 minutes.
  3. Add the ground beef and salt to the oat mixture and stir to combine. Then add in the egg, pepper, and sautéed onions and use a wooden spoon or your hands to mix until well-combined.
  4. Wet hands and form meat mixture into small balls, making sure that they are all about the same size. (Recipe should make anywhere from 30-40 meatballs, depending on size). Place meatballs on a wet cutting board.
  5. Heat remaining 2 teaspoons of canola oil in a large skillet over medium-high heat. Add about 1/3 to ½ of the meatballs. Shake the pan so that they cook evenly while retaining round shape. Once browned on all sides, reduce heat to medium-low and continue cooking for another 3-5 minutes, until cooked through. Repeat with remaining meatballs.
  • Exchanges

    3 medium-fat meats; 2 fats

  • Side Suggestions: Boiled Potatoes, Lingonberry Jam, Tossed Salad