Healthier Turkey Swedish Meatballs

Healthier Turkey Swedish Meatballs

These lean and flavorful meatballs are a lighter take on the classic Swedish comfort food.

Ingredients:

• For the meatballs:
  • 1 pound 93% lean ground turkey
  • ½ cup rolled oats (blended into oat flour)
  • ¼ cup chopped red onion
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon Dijon mustard
  • ½ teaspoon garlic powder
  • ¼ teaspoon ground allspice
  • ¼ teaspoon ground nutmeg
  • Salt and freshly ground black pepper to taste
• For the sauce:
  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 1 tablespoon all-purpose flour
  • 1 cup low-sodium chicken broth
  • ½ cup unsweetened light beef broth
  • ¼ cup low-fat plain Greek yogurt
  • 1 tablespoon soy sauce
  • 1 tablespoon Worcestershire sauce
  • ½ teaspoon dried thyme
  • Pinch of freshly grated nutmeg
  • Salt and freshly ground black pepper to taste

Cooking Guide:

1. Make the oat flour: In a blender or food processor, grind the rolled oats into a fine powder. Set aside.
2. Prepare the meatballs: In a large bowl, combine the ground turkey, oat flour, red onion, parsley, Dijon mustard, garlic powder, allspice, nutmeg, salt, and pepper. Mix gently with your hands until just combined.
3. Form the meatballs: Roll the mixture into 1-inch meatballs.
4. Cook the meatballs: Heat a large skillet over medium heat. Add a drizzle of olive oil and cook the meatballs in batches until browned on all sides. Set aside on a plate lined with paper towels.
5. Make the sauce: In the same skillet, melt the butter and olive oil over medium heat. Whisk in the flour and cook for 1 minute, stirring constantly. Gradually whisk in the chicken broth, beef broth, Greek yogurt, soy sauce, Worcestershire sauce, thyme, and nutmeg. Bring to a simmer and cook for 5 minutes, or until slightly thickened. Season with salt and pepper to taste.
6. Assemble: Add the cooked meatballs to the sauce and simmer for an additional 5 minutes, allowing the sauce to coat the meatballs.
7. Serve: Serve the meatballs and sauce over mashed cauliflower, mashed potatoes, or zucchini noodles. Garnish with fresh parsley, if desired.

Tips:

• For extra moisture and flavor, soak the rolled oats in ¼ cup of low-sodium chicken broth for 5 minutes before grinding them into oat flour.
• If the mixture seems too wet, add an additional tablespoon of oat flour.
• Don’t overmix the meatball mixture, as this can make the meatballs tough.
• Bake the meatballs instead of pan-frying for a healthier option. Preheat oven to 400°F (200°C). Arrange the meatballs on a baking sheet and bake for 15-20 minutes, or until cooked through.
• Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a saucepan over low heat.