Sam’s Swedish Meatballs (with Noodles And Broccoli)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Eggs, Dairy | Swedish | Beef, Fast, Main dish | 4 | Servings |
INGREDIENTS
| 8 | oz | Yolk-free egg noodles |
| 10 | oz | Broccoli spears, frozen |
| Cooking oil spray | ||
| 1 | lb | Extra-lean ground beef |
| defrosted if frozen | ||
| 1/2 | c | Packaged dry bread crumbs |
| 1 | Egg | |
| 2 | T | Skim or low-fat milk |
| 2 | t | Dehydrated minced onion |
| flakes | ||
| 1 | t | Bottled minced garlic |
| 1/2 | t | Salt |
| 1 | Beef broth, 14.5 oz | |
| 1 | c | Reduced fat sour cream |
INSTRUCTIONS
Place the noodles and broccoli in 2 1/2 quarts of already boiling unsalted water. Cook, uncovered, until the noodles are just tender, 8 to 10 minutes (after the water has returned to the boil). Meanwhile, proceed with the recipe. Spray an extra-deep, 12-inch non-stick skillet with cooking oil spray and place it over medium heat. While the skillet heats, in a 2-quart (or larger) bowl, combine the beef, bread crumbs, egg, milk, onion flakes, garlic and salt. Mix well with a spoon or your hands. Using a cookie-dough scoop, form 24 balls from the meat mixture and give each ball a quick roll with your hand to make it smooth. (If you don't have a cookie-dough scoop, use a heaping tablespoon of meat.) Place each meatball in the hot skillet as you form it. When about 6 meatballs are added, raise the heat to medium-high. Once all of the meatballs are added, brown for 3 minutes, turning the meatballs frequently so they brown as evenly as possible. (For electric stoves, reduce the heat as necessary to prevent over-browning.) Remove any visible fat from the beef broth and add it to the skillet. Cover the skillet and cook until the meatballs are no longer pink in the center, about 8 minutes. As soon as the noodles are tender, pour the noodles and broccoli into a colander to drain. Pour the drained noodles and vegetables back into the pasta pot, set it aside off the heat and cover to keep warm. Remove the skillet from the heat, move the meatballs over to one side of the skillet, and stir the sour cream into the broth on the other side of the skillet. Stir until the sour cream is well incorporated into the broth, then stir to coat the meatballs with the sauce. (The sauce will be very thin.) To serve, place some noodles on each plate and top with meatballs and sauce. Serve the broccoli spears on the side, topped with a bit of butter or margarine, if desired. Approximate values per serving: 698 calories (39% from fat); 30 g fat (13 g saturated); 192 mg cholesterol; 49 g protein; 56 g carbohydrates; 4 g dietary fiber; 651 mg sodium. By Beverly Mills and Alicia Ross, "Desperation Dinners", special to the Buffalo News. Typed for you by Joan MacDiarmid. Posted to MM-Recipes Digest V4 #6 by "John Weber" <hdbrer@ibm.net> on Feb 11, 99
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Nutrition (calculated from recipe ingredients)
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Calories: 767
Calories From Fat: 287
Total Fat: 31.6g
Cholesterol: 150.6mg
Sodium: 1120.8mg
Potassium: 760mg
Carbohydrates: 75.8g
Fiber: 3.7g
Sugar: 1g
Protein: 43.4g