Swedish meatballs
A healthy alternative to Swedish meatballs using quark and sweetener instead of cream, butter and flour. It tastes great, is low in carbs and fats, and packs a lot of protein.
Author:
Prep time (mins) | Cooking time (mins) | Servings |
|---|---|---|
20 | 20 | 2 |
Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|
440 | 70.5 | 7.8 | 14.8 |
Ingredients
Pack of 24 x 5% fat meatballs (beef)
200g quark
100ml beef stock
1 tbsp soy sauce
1 tbsp Dijon mustard
1 tbsp Worcester sauce
1 tsp salt
1 tsp pepper
1 tbsp chopped fresh parsley
serving suggestion: broccoli and mashed potato
Method
Fry meatballs on the stove using Frylight 1 cal spray, until browned.
Then, place the meatballs onto a baking tray and bake on a medium-high heat for around 15 mins to cook through.
Whilst baking, prepare your sauce by mixing the quark, stock, mustard, Worcester sauce and soy sauce in a pan. Add the salt, pepper and sweetener and gradually bring up to heat whilst stirring. As soon as the sauce is warm, pour it into a blender and blend for around 20 seconds.
Serve the meatballs with broccoli and mash and pour over the sauce. Garnish with fresh parsley.
Please note that to make the sauce we are using quark with a little sweetener here instead of cream, butter and flour. The taste is remarkably good considering it is so healthy an alternative. However, to ensure the sauce is creamy, you must not allow it to be heated for too long. Otherwise, the sauce splits and the texture will become grainy. You may also try combatting this effect by adding a little xantham gum, or cornstarch to the sauce before blending.
Freezing and storage
It is unlikely this recipe will freeze well or stay in the fridge well for long, because the sauce will likely split over time. However, if you do, we suggest you keep the sauce separate from the meatballs. Upon defrosting you can microwave the meatballs, reheat the sauce in a pan and blend before pouring over the meatballs.