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Recipes, Tea

Lighter Swedish Meatballs

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Bring them Ikea meatballs home with you with this easy, healthier version! Using yoghurt instead of the double cream which is normally used, and lean mincemeat, this recipe reduces the fat content significantly from regular versions whilst still tasting AMAZING.

Serves 4

INGREDIENTS:

  • 250g pork mince
  • 250g 5% fat beef mince
  • 4 tbsp fat free greek yoghurt
  • 2 tsp dijon mustard
  • 4 tbsp Hendersons relish or Worcestershire sauce
  • 600ml beef stock
  • 2 tsp dried dill
  • 1 brown onion, finely chopped
  • 1 egg, whisked
  • 30g breadcrumbs
  • 1 tsp olive oil
  • 1 tbsp cornstarch
  • 800g cooked wholewheat fusilli pasta, to serve

METHOD:

  1. Combine the meat, onion, egg, breadcrumbs and dill in a large bowl and shape into balls – there should be 16.
  2. Heat the olive oil in a pan on a high heat and add the meatballs to brown. TIP: limit the turning of the meatball so that they do not fall apart. When no pink meat can be seen, remove from the pan.
  3. Mix the cornstarch in a bowl with 1-2 tbsp of cold water or until a thick consistency has been formed.
  4. Add 200ml of the stock to the pan used for the meatballs and simmer; slowly whisk the cornstarch mix into the stock, creating a thick gravy. Whisk the remainder of the stock in and add the browned meatballs, reducing to a medium heat. Cook for 15minutes or until the meatballs are brown inside.
  5. Whisk in the mustard, Henderson’s relish and yoghurt and heat for a further 2 minutes – this may alter the consistency of the sauce so cook until preferred thickness.
  6. Serve with pasta.
  7. Enjoy!

NUTRITION:

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Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

Pork – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

Yoghurt – Contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

Wholewheat pasta – High in carbohydrate and low in fat this base will keep you full, providing fibre for digestion and energy for those long working days!