Sunday, April 24, 2005

Swedish Meatballs with Paprika Gravy

I've always loved paprika and sour cream, and before I went on the South Beach diet I made Swedish Meatballs with a creamy sour cream/paprika gravy. My original version used white bread crumbs and white flour to thicken the sauce. This version is much more South Beach friendly.

Swedish Meatballs with Paprika Gravy
(6- 8 servings, can be frozen)

Preheat oven to 400. Spray large metal cookie sheet with sides with non-stick spray.

1 pound low fat ground beef (less than 10% fat)
1 Pkg. turkey bratwurst, uncooked links
3/4 cup 100% whole wheat bread crumbs (or use ground oatmeal)
2 eggs
1/2 cup buttermilk (or skim milk)
1 heaping T dried parsley
2 T Worcestershire sauce (or less)
salt, pepper

Mix above ingredients well with your hands until all ingredients are completely combined. Shape into small balls (slightly bigger than a walnut) and put on cookie sheet. Bake 30 minutes, turning several times so they brown slightly. (Don't worry about the juice that will ooze out of the meatballs.)

While meatballs cook, make Paprika Gravy
3 T olive oil
1 T sweet Hungarian paprika (You can buy Hungarian Paprika at most grocery stores. It usually comes in a tin rather than a bottle.)
1 tsp. sharp paprika (or use sweet paprika and a small pinch of cayenne if you don't have sharp paprika)
1/2 cup onion, diced very finely (optional, but the onion is traditional)
3 cups beef stock
1 cup chicken stock
1 16 oz container low fat sour cream
1/2 cup 100% whole wheat flour

Heat olive oil over low heat in large fry pan. Add paprika and saute about 1 minute, then add onions and cook about 5 minutes, stirring often. Raise heat and add stocks. Comb
ine whole wheat flour with about 1/2 cup water (mix well) and add to mixture, whisking in. Cook about 10 minutes until gravy is slightly thickened and reduced and onion is well cooked. Lower heat again and whisk in sour cream. Heat through.

Remove meatballs from oven and transfer to rectangular casserole dish just big enough to hold meatballs. Pour gravy over, return to oven and cook about 20 minutes more, stirring a couple of times.

You might be nervous about using 1/2 cup of flour, but remember that 100% whole wheat flour is a "good " carb on South Beach.

This would be great for phase two or three of the South Beach Diet. since the meatballs contain bread and the sauce contains flour, I'd serve this with something like Roasted Broccoli with Garlic and Arugula and Gorgonzola Salad with Balsamic Vinegar.

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  1. Hey Kalyn,

    :) Wanted to share with you an easy way to make whole grain bread crumbs. Just use a 100% whole wheat pita bread! Rip it apart a little bit, throw into a blender and grind until the crumbs are as fine or coarse as you like.

    This is a fantastic way to make bread crumbs easily, and I find they work much better than if I use regular whole grain bread.

    Take care,
    Christina - the Happy Slob

  2. Christina, great idea. The edges of the pita bread are kind of crisp compared to bread, so I bet they make great bread crumbs!

  3. Kalyn - I'm sure every Swedish cook has their own meatball recipe, so this one is as good as any (and apart from the use of Worchestershire sauce, this recipe looks pretty Swedish to me:) I've got two recipes for Swedish meatballs - one uses allspice, the other nutmeg..

  4. hey Kalyn, Do you know any sweedish desserts?


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