Turkey Swedish Meatballs
Author: 
Recipe type: Main
Prep time: 
Cook time: 
Total time: 
Yield: 4 servings
 
Watch out IKEA, these healthy turkey Swedish meatballs are delicious, and also dairy-free and gluten-free
Ingredients
For the Meatballs
  • 1 lb (454 grams) raw ground lean turkey
  • ½ cup finely chopped onion
  • ½ cup quick oats (or instant oats)
  • 1 egg
  • ¼ cup egg whites (I used carton egg whites)
  • 2 cloves (or 1 tsp) garlic, minced
  • 1 Tbsp Worcestershire sauce (Lea & Perrins brand is gluten-free)
  • ¼ tsp salt & pepper
  • ⅛ tsp allspice
For the Sauce
  • 1 Tbsp gluten-free flour (or all-purpose)
  • 1 Tbsp vegan margarine or butter
  • 1 400mL (or 13.5 oz) can regular coconut milk
  • ½ cup beef broth (check label for gluten-free)
  • Pepper, to taste
Instructions
  1. In a large skillet, mist it with oil or cooking spray. Saute the finely chopped onions until they are translucent and start to brown. Set aside.
  2. Prepare the meatball mixture. In a medium bowl, add the raw turkey, egg, egg white, oats, salt/pepper, allspice, worcestershire and garlic. Lastly, add in the cooled cooked onions.
  3. Heat up the same large skillet to medium/high and spray again with oil. I found my meatball mixture quite wet, so they didn't roll into balls. Drop spoonfuls of meatball mixture into the pan. Brown on one side (about 3 min) then flip and cook on the other side. Depending on the size of your skillet, you may need to do this in batches. The meatballs won't be fully cooked, as they can finish cooking in the sauce.
  4. Now to prepare the sauce. Once the meatballs are browned and removed from the pan, prepare the sauce in the same skillet.
  5. Using 1 Tbsp vegan margarine (or butter), 1 Tbsp gluten-free flour (or all-purpose), whisk together until it makes a paste. Pour in the can of coconut milk, and beef broth. Season with pepper.
  6. Allow to simmer for a few minutes until it starts to thicken up (it will thicken more later). Add back in the meatballs and simmer together for about 10 minutes, turning the meatballs occasionally. During this time the sauce should thicken, and the meatballs will be fully cooked through.
  7. Serve meatballs on their own, over pasta or rice. Garnish with fresh chopped parsley.
Notes
*Nutrition per ¼ of recipe if you use a can of LIGHT coconut milk instead*
Cals: 331 Fat: 16.2 g Sodium: 460 mg Carbs: 17 g Fiber: 1.5 g Sugars: 8.6 g Protein: 29 g
Nutrition
Serving size: ¼ of recipe Calories: 433 Fat: 28 g Saturated fat: 2 g Carbs: 10 g Sugar: 1.8 g Sodium: 426 mg Fiber: 1.5 g Protein: 29 g Cholesterol: 121 mg
Recipe by Busy But Healthy at https://busybuthealthy.com/turkey-swedish-meatballs/