RECIPE: Quick and cozy turkey Swedish meatballs
Cold weather means that rib-sticking meals are welcome at the dinner table. Noodles with meatballs and gravy are the ultimate comfort food, the food equivalent to a soft, warm sweater. Swedish meatballs are typically a combination of beef and pork simmered in a cream-based gravy. How do we make this delicious dish more heart healthy? The answer is a few simple swaps, including ground turkey for beef and pork, low-fat milk instead of cream, high-protein chickpea flour instead of wheat flour, and a generous amount of onion.
Chicken stock marries well with the white meat ground turkey, but you can use beef stock for a fuller, bolder flavor. It’s a choice: Beef stock is higher in protein, but chicken stock is lower in calories and fat. Low-fat milk is an easy swap for cream and is not likely to break or curdle due to the high starch content in the flour. If you have it on hand, chickpea flour is an ideal thickener because it is higher in protein than all-purpose flour.
Fat-free turkey, when overcooked, can be as dry as sawdust. By adding a large amount of cooked onion, we amp up the flavor and provide much-needed moisture that can help prevent dryness.
A hearty but healthy portion of lower-in-fat yolk-free noodles means you can feel good about snuggling up to a bowl of this quick, cozy dish.
Turkey Swedish Meatballs
- 1 sweet onion, chopped
- 1 tablespoon water
- 1 pound fat-free ground turkey
- 1/2 teaspoon salt, plus more to taste
- 1/4 teaspoon freshly ground black pepper, plus more to taste
- 6 cups (8 ounces) wide no-yolk egg noodles, for serving
- 1 tablespoon pure olive oil
- 2 tablespoons chickpea flour or all-purpose flour
- 2 cups reduced-fat low-sodium chicken or beef stock, at room temperature
- 1/4 cup low-fat milk
- 1/2 cup whole parsley leaves, for serving, optional
- Heat the oven to 350 degrees. Line a baking sheet with foil. Place a cooking rack on top of the foil. Spray the rack with nonstick cooking spray. Set aside.
- Place the onion and water in a microwave-safe container. Cover and cook on high in the microwave until clear and translucent, about 1 minute. Tip container to pour off water and set aside to cool slightly.
- In a large bowl, combine the ground turkey and onion. Season with salt and pepper. To taste and adjust for seasoning, simply cook a teaspoon or so of the mixture in the microwave until done, about 25 seconds.
- Form the meatballs: Use a 1/2-ounce ice cream scoop or a tablespoon measure to scoop out the meat mixture and place onto the prepared rack. Repeat until all the meat mixture is used up, making about 12 meatballs. (If there are any onions that did not readily incorporate into the meatballs, simply set aside to add to the sauce.)
- Transfer the baking sheet to the oven and cook until the meatballs are firm and the internal temperature reads 165 degrees on an instant-read thermometer, about 15 minutes. Remove from the oven and let cool slightly. (These can be made ahead up to this point and stored in an airtight container in the refrigerator for up to 3 days. Simply bring to room temperature before adding to the sauce.)
- Cook the pasta according to package instructions. Heat the oil in a medium saucepan over medium heat. Add the chickpea flour and cook until foaming, about 2 minutes. Add the stock and whisk to combine. Increase heat to medium-high and bring to a boil. Cook until thick, 3 to 5 minutes. Add any extra onion you may have set aside. Add milk and whisk to combine. Simmer for an additional 1 to 2 minutes until the sauce is thick enough to coat a spoon.
- Transfer the cooked turkey meatballs to the sauce and gently combine to coat. Taste and adjust for seasoning with salt and pepper. Drain the pasta and divide among 4 shallow bowls. Top each serving with 3 meatballs and sauce. Garnish with optional parsley. Serve immediately.
Nutritional information
Per serving: Per serving: 422 calories (percent of calories from fat, 23), 32 grams protein, 50 grams carbohydrates, 7 grams total sugars, 3 grams fiber, 11 grams total fat (3 grams saturated), 87 milligrams cholesterol, 448 milligrams sodium.Sign up for the AJC Food and Dining Newsletter
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