Categories: Appetizers, Ground Beef
Ingredients
- nonstick cooking spray
- 1 slice whole wheat bread
- 3 tablespoons 1% low-fat milk
- 3 tablespoons canola oil
- 1 small onion , diced (about 1 cup)
- 1 lb lean ground beef (90% lean or higher)
- 1 large egg , lightly beaten
- 3/4 teaspoon ground nutmeg
- 3/4 teaspoon salt
- 1/4 teaspoon ground allspice
- 1/4 teaspoon fresh ground black pepper
- 3 tablespoons all-purpose flour
- 2 cups low sodium beef broth
- 1/2 cup reduced-fat sour cream
- 2 tablespoons chopped fresh parsley
Directions
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Preheat broiler; spray a baking sheet with cooking spray.
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Place the bread in a food processor and process until fine crumbs form.
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Transfer the crumbs to a bowl and sprinkle evenly with the milk.
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Heat 1 tablespoon oil in a nonstick skillet over medium heat.
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Add in the onion and cook, stirring, until softened, about 5 minutes.
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In a big bowl, mix together the moistened bread crumbs, onion, beef, egg, nutmeg, 1/2 teaspoon salt, allspice, and black pepper to incorporate.
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Form mixture into 1/2-inch balls and place them on the prepared baking sheet.
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Broil about 5 inches from the flame, until browned and cooked through, 6-7 minutes.
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Heat the remaining 2 tablespoons oil in a medium saucepan over med-high heat.
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Sprinkle in the flour and whisk until the mixture is light brown and thickened, 2-3 minutes.
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Add in the beef broth and stir to incorporate.
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Bring to a boil; decrease heat to med-low, and simmer until thickened, about 5 minutes.
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Stir in the sour cream and the remaining 1/4 teaspoon salt.
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Add the meatballs and cook over med-low heat until heated through, about 5 minutes; taste and adjust seasoning if needed.
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Serve garnished with parsley.
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Serving: 5 meatballs and 3 T sauce; per serving-220 calories, 14 g total fat, 6 g carb, 1 g fiber.