Monday, December 28, 2015

Healthy Swedish Meatballs

Not only are these meatballs healthier, they can be easily cooked in the crockpot!

served with whole-grain pasta,
and a side of homemade whole-grain sourdough bread

Ingredients


  • ½ to ¾ lb. ground turkey
  • 1 small egg
  • ⅓ cup whole-grain bread crumbs - I used a mixture of pumpernickel and rye
  • 1 tablespoon onion, diced
  • ¼ teaspoon celery salt
  • ⅛ teaspoon ground coriander
  • ⅛ teaspoon garlic power
  • 1 tablespoon dried parsley
  • salt and pepper to taste
  • 1 to 2 tablespoons whole-grain flour
  • 1½ cups water*
  • ⅓ cup dry soup powder* - I use homemade dry soup powder instead of canned soup in recipes; a can of condensed soup and ½ to ¾ cup water can be used in place of these two ingredients.
  • 2 teaspoons Dijon mustard
  • ½ cup thawed frozen peas, optional
  • ⅔ cup nonfat Greek yogurt, about 5 to 6 oz. - I used one individual size serving container, which was 5.3 oz.


Directions

Combine turkey, egg, bread crumbs, onion, and seasonings. Refrigerate for at least one hour, if mixture is too gooey to handle.

Shape meat into meatballs. Roll balls in flour. Heat 1 tablespoon olive oil in pan on stove and gently brown meatballs. Transfer to crockpot. 

Combine water and dry soup powder, and mix well. To deglaze skillet, add mixture to hot pan, stirring to remove juices. Remove from heat. Stir in mustard, and add mixture to crockpot, covering the meatballs. Cover with lid and cook on low until done—4 to 5 hours. Stir in peas, if using, near the end of cooking time, so they are in the crockpot about 30 minutes. Stir in yogurt to heat for the last 10 minutes. 

Serve over whole-grain rice or pasta.

If you like this recipe idea, please share it!