Healthy Swedish Meatballs

October 11, 2011

One of our most popular recipes of all time is a healthy version of Swedish meatballs, topped with a luscious green pepper sauce. Serve over egg noodles and use up leftovers in a sandwich.


For the meatballs:

¾ cup dried breadcrumbs

¾ cup skim milk

250g very lean pork mince

250g very lean beef mince

½ cup onion finely diced

1 egg white

1 teaspoon allspice

1 teaspoon crushed garlic

1 tablespoon salt-reduced chicken stock powder

cooking spray

For the sauce:

2 teaspoons green peppercorns (in can)

1 teaspoon crushed garlic

¼ cup brandy

2 teaspoons salt-reduced chicken stock powder

2 tablespoons cornflour

1 x 375ml can evaporated light milk


Preheat oven to 180°C fan forced. To make meatballs: In a small bowl combine breadcrumbs and milk, leave for 2 minutes. Place all the meatball ingredients including the soaked breadcrumbs into a large mixing bowl, use your hands to combine mixture well. Roll into 32 small meatballs. Place meatballs on a flat baking tray that has been generously coated with cooking spray, spray tops of balls. Bake 25 minutes or until cooked.

To make sauce: Lightly crush peppercorns. In a small non-stick saucepan that has been coated with cooking spray, cook peppercorns and garlic for 30 seconds. Add brandy and stock powder. Combine cornflour with evaporated milk, pour into pot, stir until boiling and sauce has thickened, pour over meatballs.

The best bit? You can freeze them after cooking and allowing them to cool, so why not try them on a sandwhich, in a pasta or in a soup?

From “Symply Too Good To Be True Book 5” by Annette Sym. Visit

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