Heartburn Diet Recipe #14 – Light Swedish Meatballs
No restricted-food regime would normally ever include Swedish meatballs. They’re full of fatty beef and swimming in sour cream. This version version is known as Light Swedish Meatballs because it removes the major GERD triggers without sacrificing the flavour.
Turkey replaces ground beef, egg whites replace whole eggs and fat-free sour cream is used instead. If dairy products are not suitable for you, use non-dairy sour cream.
Serve these meatballs hot, spooned over cooked noodles.
Meatballs:
1 cup plain bread crumbs
2 egg whites
1/4 teaspoon freshly grated nutmeg
1/2 teaspoon ground allspice
1 teaspoon salt
2 pounds ground turkey breast meat. chilled
2 tablespoons olive oil
3 tablespoons cornstarch
1/2 cup water
3 cups beef stock or broth
1 tablespoon Worcestershire sauce
1 tablespoon fat-free sour cream
1/4 cup chopped fresh dill
Salt to taste
1. Preheat oven to 350°F.
2. Making meatballs: combine crumbs, egg whites, nutmeg, allspice, salt and turkey in a large bowl and mix with your hands.
3. Using wet hands, form turkey mixture into 1-inch balls. Chill until ready to use.
4. Heat oil in a large nonstick skillet over medium-high heat until hot.
5. Brown the meatballs on all sides and transfer them when browned to 9 X 13-inch baking dish.
6. Cover well with foil; bake in the preheated oven for 20 minutes.
7. Meanwhile, combine cornstarch and water in a small bowl and stir until smooth. Set aside.
8. In a large saucepan over medium-high heat, add the stock and Worcestershire sauce and bring to a boil.
9. Whisk in the cornstarch mixture and continue whisking until the liquid begins to thicken.
10. Remove from heat and gently whisk in the sour cream. Pour this mixture over the meatballs and stir well.
11. Keep warm until ready to serve.
Nutritional Analysis Per Serving
Calories: 160kcal
Fat: 4g
Saturated Fat: 0.5g
Cholesterol: 27mg
Sodium: 447mg
Carbohydrates: 10.7g
Fiber: 0.3g
Protein: 19g
[Source: Eating for Acid Reflux: A Handbook and Cookbook for Those with Heartburn
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