Reduced Fat Swedish Meatballs: A Lighter Take on a Beloved Classic

There are certain dishes that transport me back in time, and Swedish meatballs are undoubtedly one of them. I recall a trip to Rockport, Massachusetts, years ago, where I discovered a gem of a cookbook from the Seaward Inn. The recipe within, a comforting bowl of tender meatballs bathed in a creamy, savory sauce, became an instant favorite. It was the kind of meal that felt both rustic and elegant, perfect for a chilly evening or a special gathering. Over the years, I’ve tinkered with it, aiming to capture that same soul-satisfying essence while making it a touch lighter for everyday enjoyment. This version, with its focus on lean ingredients and a well-balanced sauce, delivers all the familiar flavors you adore, without the heaviness.

Recipe Overview

• Prep Time: 20 minutes
• Cook Time: 50 minutes
• Total Time: 1 hour 10 minutes
• Servings: 4-6
• Yields: 24 1″ meatballs
• Dietary Type: Reduced Fat

Ingredients

Here’s what you’ll need to create these delightful, lighter Swedish meatballs:

For the Meatballs:

• 2 slices bread (any kind will do, but a day-old baguette or sourdough works beautifully)
• 1/2 cup 2% low-fat milk
• 1 1/2 lbs extra lean ground beef (93% lean)
• 1 egg, slightly beaten
• 1 small onion, minced very finely
• 1/2 teaspoon sugar
• 1/2 teaspoon allspice
• 1/2 teaspoon nutmeg, freshly grated if possible
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon cardamom seeds, crushed
• Pam cooking spray

For the Sauce:

• 3 tablespoons cornstarch
• 1 (10.5 ounce) can condensed beef consommé
• 1 (10.5 ounce) can water
• 1 cup light cream, at room temperature
• 1 teaspoon dill weed, fresh or dried

Equipment Needed

• Large mixing bowl
• Small bowl or liquid measuring cup
• Measuring cups and spoons
• Baking sheet
• Aluminum foil
• Oven-proof pan or skillet for the sauce
• Whisk
• Lidded jar or shaker for cornstarch mixture
• Spatula or spoon for stirring

Instructions

Let’s bring these delicious meatballs to life, step by step:

1. Preheat your oven to a robust 400 degrees Fahrenheit (200 degrees Celsius). This initial high heat will help brown the meatballs beautifully.
2. In a large mixing bowl, combine the slightly beaten egg and 2% low-fat milk. Add the bread slices to this mixture. Allow them to soak and absorb the liquids completely; this is key to creating tender meatballs.
3. Once the bread has softened, gently mix in the minced onion, sugar, allspice, nutmeg, salt, pepper, and crushed cardamom seeds.
4. Now, add the extra lean ground beef to the bowl. Mix everything thoroughly until just combined. Be careful not to overmix, as this can lead to tough meatballs. The mixture should hold together well.
5. Using lightly dampened hands, shape the meat mixture into 1-inch balls. Aim for uniformity in size so they cook evenly. You should get approximately 24 meatballs from this quantity.
6. Line a baking sheet with aluminum foil and spray it generously with Pam cooking spray. This will prevent sticking and make for easier cleanup.
7. Carefully place the shaped meatballs onto the prepared baking sheet, ensuring they have a little space between them.
8. Bake the meatballs in the preheated oven at 400 degrees Fahrenheit for 20 minutes, or until they are nicely browned on all sides.
9. While the meatballs are baking, it’s time to prepare the sauce.
10. In a large oven-proof pan or skillet, pour the can of condensed beef consommé.
11. To the empty consommé can, add the can of water. Pour this into a lidded jar or shaker. Add the 3 tablespoons of cornstarch to the jar. Shake vigorously until the cornstarch is completely dissolved and there are no lumps. This is a crucial step for a smooth sauce.
12. Pour the cornstarch and water mixture into the pan with the consommé.
13. Bring the consommé mixture to a boil over medium heat, stirring constantly with a whisk or spoon. It’s important to keep stirring to prevent lumps and ensure even thickening.
14. Once the consommé mixture has thickened to your desired consistency, remove the pan from the heat.
15. Stir in the light cream and the dill weed. Mix well to fully incorporate the cream and distribute the dill. The sauce should be luscious and fragrant.
16. Gently add the cooked meatballs from the baking sheet directly into the prepared sauce in the oven-proof pan. Spoon some of the sauce over the meatballs to ensure they are well coated.
17. Return the pan with the meatballs and sauce to the 400-degree Fahrenheit oven and bake for an additional 30 minutes. This allows the flavors to meld and the meatballs to finish cooking through in the rich sauce.
18. Serve the reduced-fat Swedish meatballs hot, ideally with cooked noodles as is traditional, or alongside mashed potatoes or rice.

Expert Tips & Tricks

• Finely mince your onion: The smaller the pieces of onion, the better they will integrate into the meatballs, providing flavor without large, noticeable chunks. A mini food processor can also work wonders here.
• Don’t overwork the meat: Gently combining the ingredients is the secret to tender meatballs. Overworking develops the gluten in the meat, resulting in a tougher texture.
• Taste the sauce before adding meatballs: Adjust seasoning if necessary. While the consommé provides a good base, a pinch more salt or pepper can elevate the flavor profile.
• Room temperature cream: Using light cream at room temperature helps it incorporate smoothly into the hot sauce, preventing it from curdling.
• Fresh dill makes a difference: If you have access to fresh dill weed, it will impart a brighter, more vibrant flavor than dried.

Serving & Storage Suggestions

These Reduced Fat Swedish Meatballs are a dream served over a bed of tender egg noodles, allowing the creamy sauce to cling beautifully. For an extra touch of elegance, a sprinkle of fresh dill or a dollop of light sour cream on top is delightful. If you find yourself with leftovers, which is rare but possible, they store wonderfully. Allow the dish to cool completely before transferring it to an airtight container. It will keep well in the refrigerator for up to 3-4 days. To reheat, gently warm the meatballs and sauce in a saucepan over low heat, stirring occasionally, or reheat individual portions in the microwave until heated through. Freezing is also an option; store in freezer-safe containers for up to 2 months. Thaw overnight in the refrigerator before reheating.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	470 kcal	–
Calories from Fat	–	20 g
Total Fat	–	34 %
Saturated Fat	–	12 g
	–	59 %
Cholesterol	200.4 mg	66 %
Sodium	1222.7 mg	50 %
Total Carbohydrate	19.4 g	6 %
Dietary Fiber	0.8 g	3 %
Sugars	3.7 g	14 %
Protein	45.1 g	90 %

Note: Nutritional values are estimates and can vary based on specific ingredients and brands used.

Variations & Substitutions

While this recipe focuses on a reduced-fat approach, there are always ways to adapt it to your needs:

• For a Gluten-Free Version: Use gluten-free bread or breadcrumbs for soaking. For the sauce, ensure your cornstarch is certified gluten-free and consider a gluten-free beef consommé.
• Different Meats: While ground beef is classic, you could experiment with a mix of lean ground turkey or pork for a slightly different flavor profile.
• Vegetarian Option: This is a bit more involved, but you could create a hearty vegetarian meatball using finely chopped mushrooms, lentils, and breadcrumbs as a base, seasoned similarly. The sauce would need a vegetable consommé and a plant-based cream alternative.

FAQs (Frequently Asked Questions)

Q: Can I make these meatballs ahead of time?
A: Yes! You can form the meatballs and bake them up to the point of adding them to the sauce. Store them in an airtight container in the refrigerator for up to 2 days. Then, proceed with making the sauce and finishing the baking process when ready to serve.

Q: What if I don’t have a lidded jar for the cornstarch mixture?
A: You can whisk the cornstarch and water together thoroughly in a small bowl until smooth before adding it to the consommé. Just be sure to whisk vigorously to avoid lumps.

Q: How can I tell if the meatballs are fully cooked?
A: The internal temperature of the meatballs should reach 160°F (71°C). Since they are baked twice, once in the initial bake and then in the sauce, they will be well-cooked and juicy.

Q: Is it necessary to use beef consommé?
A: Beef consommé provides a deep, rich flavor base. If you can’t find it, you could substitute with a good quality beef broth, though the sauce might be slightly less intense.

Q: My sauce is too thick, what can I do?
A: If your sauce becomes too thick, you can thin it out by stirring in a little more light cream or a splash of water until it reaches your desired consistency.

Final Thoughts

This reduced-fat rendition of Swedish meatballs offers all the comforting flavors and textures you crave, proving that deliciousness doesn’t always require indulgence. It’s a testament to how thoughtful ingredient choices can create a dish that is both satisfying and remarkably lighter. I find immense joy in sharing recipes that allow us to enjoy beloved classics with a fresh perspective, and I truly hope you’ll find as much pleasure in making and savoring these meatballs as I do. Serve them with your favorite accompaniments, share them with loved ones, and let the comforting aromas fill your kitchen. Happy cooking!