We’re about to level up our comfort food game with some deliciously awesome easy Homemade Light Swedish Meatballs in a Creamy Sauce. These Swedish Meatballs are so tender and juicy, but lighter than the traditional Swedish Meatballs recipe.
Since we are on a mission to get healthy, I’m giving them a healthy makeover using ground turkey breast along with 93% Ground Turkey – while still keeping the creamy brown gravy. I’m always on a mission to make our taste buds happy, especially for us on Weight Watchers.
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The Health Benefits Behind Every Ingredient in this Lightened-Up Swedish Meatballs Recipe
- 647 Light Bread:
- Healthy Grain Goodness: Opting for light bread adds fiber, aiding digestion and providing a steady release of energy.
- Lower Calorie Content: Light bread reduces overall calorie intake while still offering essential nutrients.
- White or Yellow Onion:
- Rich in Antioxidants: Onions contain antioxidants that promote overall health and may contribute to a strengthened immune system.
- Low in Calories: Onions add flavor without packing on extra calories.
- Ground Turkey Breast:
- Lean Protein Source: Ground turkey breast is a lean protein that supports muscle health without excess saturated fat.
- Low Calorie: It helps in maintaining a calorie-conscious approach to cooking.
- 93% Turkey Breast:
- Balanced Fat Content: While it has slightly more fat than the breast, it still provides essential nutrients and contributes to a satisfying texture.
- Egg:
- High-Quality Protein: Eggs are a complete protein source, offering essential amino acids for muscle repair and growth.
- Rich in Nutrients: Eggs contain vitamins and minerals like B12 and selenium.
- Ground Nutmeg, Ground Allspice, and Black Pepper:
- Antioxidant Properties: Nutmeg and allspice offer antioxidants that may contribute to overall health.
- Enhanced Flavor Without Extra Calories: Using spices allows for a flavor boost without relying on added fats or sodium.
- Olive Oil:
- Heart-Healthy Fats: Olive oil is rich in monounsaturated fats, which are associated with heart health.
- Flavor Enhancement: It adds a touch of richness and enhances the dish.
- Light Whipped Butter:
- Reduced Saturated Fat: Light whipped butter is lower in saturated fat, supporting heart health.
- Calorie Control: Provides a buttery flavor without excess calories.
RELATED:Â HOw I lost almost 35 pounds in 8 weeks on Weight Watchers
- Flour:
- Dietary Fiber: Whole-grain flour offers dietary fiber for improved digestion and a sense of fullness.
- Nutrient Boost: Contributes essential B vitamins and iron.
- Fat-Free Beef Broth:
- Low in Calories: Adds flavor without a calorie burden.
- Hydration and Warmth: Broth enhances hydration and provides comforting warmth.
- Fat-Free Half and Half:
- Reduced Caloric Intake: Offers a creamy texture without the calories from fat.
- Calcium Content: Contributes to daily calcium intake without saturated fat.
Easy Homemade Light Swedish Meatballs in a Creamy Sauce
Easy Homemade Light Swedish Meatballs in a Creamy Sauce
Ingredients
- 2 Slices 647 Bread (Any Type) Sliced and Cubed
- 1 Small Onion, Minced
- 8 Ounces Ground Turkey Breast
- 8 Ounces 93% Ground Turkey
- 1 Egg, Beaten
- 1/4 Tsp Each Ground Nutmeg, Ground Allspice and Black Pepper
- 1/2 Tsp Salt
- 1 Tbl Olive Oil
- Fresh Minced Parsley, Optional
For The Creamy Gravy
- 3 Tbl Light Whipped Butter
- 3 Tbl Flour
- 2 Cups Fat Free Beef Broth
- 1/2 Cup Fat Free Half and Half
Instructions
- In a bowl combine onion and bread cubes.
- Add in ground turkey, spices, salt and egg and mix together well.
- Form into 16 meatballs.
- Heat olive oil in skillet over medium high heat. Add 8 meatballs and brown lightly on the outside. Remove to a plate and add in next batch and repeat. Reduce heat to medium.
For the Gravy:
- Add whipped light butter to skillet. Add flour and stir for 2 minutes.
- Now add in half the beef broth and switch to a whisk. When it starts to thicken, add in remaining beef broth.
- Add all meatballs into the skillet. Turn up heat a bit and continue to cook for about 8 to 10 minutes.
- Add in half and half and simmer for 2 more minutes.
- This makes 4 servings with each serving having 4 meatballs and gravy. On Weight Watchers, each serving is 7 Points.
RELATED:Â How I Lost Almost 10 Pounds in 2 Weeks on Weight Watchers
What to serve with Swedish Meatballs in Cream Sauce?
- Cauliflower Mash:
- Swap out traditional mashed potatoes for cauliflower mash, reducing overall carb intake.
- Achieve a creamy consistency without the extra calories.
- Easy Healthy Baked Macaroni & Cheese
- Â Easy Healthy Au Gratin Potatoes
- Zucchini Noodles:
- Offer a light and refreshing alternative to traditional pasta.
- Packed with vitamins and minerals for a well-rounded meal.
- Mixed Green Salad with Balsamic Vinaigrette:
- Provide a refreshing contrast to the savory meatballs.
- Use a balsamic vinaigrette for a tangy flavor without excess calories.
- Steamed Asparagus Spears:
- High in fiber and contains antioxidants for added health benefits.
- Quick and easy to steam for a simple yet delicious side dish.
- Creamy Cauliflower Mushroom Risotto
Frequently Asked Questions (FAQ) – Your Guide to Perfecting Easy Homemade Light Swedish Meatballs
- Can I use regular ground turkey instead of turkey breast?
- Absolutely! While ground turkey breast is leaner, using regular ground turkey will still yield delicious meatballs.
- What can I substitute for light whipped butter if I don’t have it?
- You can use a light margarine or even olive oil as a substitute for light whipped butter.
- Is there a gluten-free alternative for flour in this recipe?
- Yes, you can use a gluten-free flour blend or almond flour as a suitable substitute for traditional flour.
- Can I make these meatballs ahead of time for meal prep?
- Absolutely! These meatballs are great for meal prep. Store them in an airtight container in the refrigerator for up to 3-4 days or freeze for longer storage.
- Can I use a different type of broth if I don’t have fat-free beef broth?
- Yes, you can use chicken or vegetable broth as a substitute for fat-free beef broth.
- How can I adjust the spice level of the meatballs?
- You can customize the spice level by adjusting the quantity of ground nutmeg, allspice, and black pepper according to your taste preferences.
- Can I omit the egg from the recipe?
- The egg helps bind the ingredients together, but you can try alternatives like a flaxseed egg or breadcrumbs soaked in a plant-based milk for binding if you need an egg substitute.
- Is there a dairy-free alternative for fat-free half and half?
- You can use dairy-free milk alternatives like almond or soy milk as a substitute for fat-free half and half.
- Can I make a larger batch for a crowd?
- Certainly! Simply adjust the quantities of ingredients accordingly, and you can easily scale up the recipe for a larger gathering.
Which Diets Does This Recipe Fit? The Versatility of Easy Homemade Light Swedish Meatballs
- Weight Watchers:
- The recipe is tailored to fit into the Weight Watchers program, offering a delicious and satisfying meal within the point system.
- High-Protein Diet:
- With lean ground turkey and other protein-rich ingredients, these Swedish Meatballs are a great fit for those following a high-protein diet to support muscle health.
- Low-Calorie Diet:
- Incorporating light and lean ingredients, this recipe is suitable for individuals aiming to maintain a low-calorie diet without compromising on flavor.
- Heart-Healthy Diet:
- Utilizing ground turkey breast and olive oil, the recipe aligns with heart-healthy principles, focusing on unsaturated fats for cardiovascular well-being.
- Balanced Nutrition:
- With a mix of lean proteins, whole grains, and vegetables in the suggested sides, this recipe fits well into a balanced nutrition plan..
- Low-Carb Diet:
- Accompanied by sides like cauliflower mash and zucchini noodles, this recipe can be adapted for those following a low-carb diet.
Ingredients Substitutions and Alternatives for Healthy Swedish Meatballs
- Ground Meat Alternatives:
- Chicken or Turkey: Swap ground turkey breast for lean ground chicken or a mix of turkey and chicken for a unique flavor profile.
- Plant-Based Options: Explore plant-based alternatives like lentils, mushrooms, or a pre-packaged meat substitute for a vegetarian version.
- Bread and Flour Substitutes:
- Gluten-Free Flour: Replace traditional flour with a gluten-free flour blend or almond flour for a gluten-free version.
- Breadcrumbs Alternative: Experiment with crushed nuts or seeds for a nutty texture and added nutritional benefits.
- Dairy-Free Options:
- Vegan Butter: Substitute light whipped butter with a dairy-free or vegan butter alternative.
- Non-Dairy Creamer: Use a plant-based milk alternative instead of fat-free half and half for a dairy-free twist.
- Egg Substitutes:
- Flaxseed Egg: Create a flaxseed egg (1 tablespoon flaxseed meal + 3 tablespoons water) as a binding alternative.
- Breadcrumbs and Milk Mixture: Soak breadcrumbs in plant-based milk as a binder for those avoiding eggs.
- Spice Variations:
- Herb Infusion: Experiment with fresh herbs like thyme or rosemary for an herby twist.
- Smoky Flavors: Add a pinch of smoked paprika or cumin for a smoky depth to the meatballs.
- Sauce Modifications:
- Tomato-Based Sauce: Swap creamy mushroom sauce for a tomato-based sauce for a tangy and different flavor.
- Homemade Gravy: Create a homemade gravy using broth, flour, and seasonings for a comforting alternative.
- Global Flavors:
- Mediterranean Twist: Add oregano, lemon zest, and feta cheese for a Mediterranean-inspired flavor.
- Asian Fusion: Infuse soy sauce, ginger, and garlic for an Asian-inspired variation.
These Light Swedish Meatballs are your go-to for a tasty, healthy, and totally customizable meal!