Swedish Meatballs with Mushrooms

The Meatballs

 

1 lb Ground Chicken breast

1/2 cup Bread Crumbs

1 Egg, beaten

4 Scallions, finely sliced, divided

1/4 cup chopped Parsley, divided

1/2 tsp Salt

1/4 tsp Pepper

1/8 tsp Allspice

1/8 tsp Nutmeg

 

The Mushrooms

2 tsp Olive oil

10 oz Mushrooms, sliced

 

 

The Sauce

2 TBLSP Olive oil

2 TBLSP Flour

2 cups of water mixed with a Swank approved beef bouillon to make a beef broth, according to package directions (I use Better Than Bouillon Roasted Beef Broth) or you can use fat free beef flavored broth

1/2 tsp Salt

1/8 tsp Pepper

 

1/4 cup fat free Sour Cream

 

The Instructions

Preheat the oven to 425.

 

Spray a parchment lined cookie sheet with nonstick spray.

 

Combine the ground chicken breast with bread crumbs, egg, half of the scallions, half of the parsley, salt, pepper, allspice and nutmeg.

 

Form mixture into golf ball sized meatballs.

Arrange the meatballs on the baking sheet (you should have about 16)

Bake for 20 minutes and set aside.

 

Preheat a large high sided pan over medium  heat and drizzle with 1.5 tsps of olive oil.

 

Add the sliced mushrooms to the pan, stirring now and then, until golden brown, just a few minutes. Set aside to a plate.

 

In the same pan, add the two TBLSPS of olive oil and whisk in the flour.

 

Stir in the bouillon mixed with the water/ beef flavored broth. Increase the heat to high until mixture comes to a boil and starts to thicken.

 

Lower the heat to a low simmer and stir in the fat free sour cream.

 

Stir in the mushrooms and meatballs. Let simmer on low heat for 10 minutes.

 

Sprinkle with the rest of the sliced scallions and parsley and serve over smashed potatoes, mashed potatoes or noodles and serve.

 

The Stats

Makes 4 servings

Unsaturated fat:  8 grams per serving

Saturated fat 1 gram per serving