Healthy Swedish Meatballs with Cauliflower Rice Pilaf
User Reviews
4.4
Healthy Swedish Meatballs with Cauliflower Rice Pilaf
Description
The Healthy Swedish Meatballs with Cauliflower Rice Pilaf recipe features turkey meatballs seasoned with dried herbs including parsley, dill, onion flakes, allspice, salt, and pepper. Panko soaked in almond milk provides moisture and tenderness. The meatballs are cooked quickly in a skillet to maintain juiciness. A white sauce made with olive oil, onion, flour, chicken broth, almond milk, thyme, Worcestershire sauce, and Greek yogurt adds a creamy, tangy coating.
The cauliflower rice pilaf is made by pulsing cauliflower into rice-like pieces, then sautéing it with diced onion and chicken broth until tender and flavorful. Fresh parsley brightens the dish before serving. This combination yields a meal with varied textures: tender meatballs, smooth sauce, and slightly firm cauliflower rice.
This recipe suits those seeking a lighter spin on traditional Swedish meatballs without sacrificing flavor. The cauliflower rice offers a vegetable base that replaces typical starches, making the dish balanced. The fresh and dried herbs contribute a mildly aromatic profile.
Ingredients
Meatballs
- 1 pound ground turkey lean
- 1/4 cup panko
- 1/4 cup almond milk or milk of choice, unsweetened
- 1 egg
- 1 tablespoon parsley dried
- 1 1/2 teaspoons dried onion flakes
- 1 teaspoon dill dried
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon ground allspice
White Sauce
- 1 1/2 tablespoons olive oil
- 1/3 cup onion minced, or shallot
- 2 tablespoon flour
- 1 cup chicken broth low sodium
- 1 cup almond milk unsweetened
- 1 teaspoon thyme minced, fresh
- 1 teaspoon Worcestershire sauce
- salt Kosher, to taste
- black pepper Kosher, to taste
- 1/2 cup yogurt plain, Greek
- 2 tablespoon flat-leaf parsley chopped, fresh
Cauliflower Rice Pilaf
- 1 cauliflower cut into florets, head
- 1/2 cup yellow onion diced
- 2 tablespoon chicken broth low sodium
- 1 tablespoon parsley chopped fresh flat leaf
Instructions
Cauliflower Rice Pilaf
- Place the cauliflower florets in a food processor with the blade in place and pulse until they resemble rice.
- Heat a large skillet over medium-high heat and generously spray with cooking spray or add a couple teaspoons of olive oil. Sauté the yellow onion for approximately 2-3 minutes or until it starts to soften.
- Add in the cauliflower and stir together with the onion. Add in the chicken broth and continue to stir until the broth is absorbed. Season with kosher salt, black pepper and the parsley.
- Sauté the cauliflower rice for approximately 4-5 minutes. Remove from the heat and serve with the meatballs and white sauce.
Swedish Meatballs
- In a large bowl combine the panko, almond milk, egg, and spices and whisk together. Add in the ground turkey and use your hands to combine, be careful not to overwork the meat or the meatballs will be tough.
- Heat a large skillet over medium-high heat and spray generously with cooking spray or add 1-2 tablespoons of olive oil.
- Use a 1 1/2 tablespoon cookie scoop or eyeball the amount and form approximately 20 meatballs. Place the meatballs into the heated skillet and brown on all sides until they are cooked through, about 8 minutes.
- Remove the cooked meatballs from the skillet onto a plate and cover with foil to keep warm.
White Sauce
- In the same skillet that the meatballs were cooked in, heat the olive oil over medium heat. Add in the minced shallot and sauté for 1-2 minutes or until softened.
- Whisk in the flour until smooth and cook for 1 minute. Slowly pour in the chicken broth and almond milk whisking the entire time. Season with salt, pepper, worcestershire and fresh thyme.
- Bring the mixture to a simmer whisking the entire time until it thickens. Once the sauce has thickened remove it from the heat and slowly add in the Greek yogurt whisking until smooth. Whisk in half of the fresh chopped flat leaf parsley.
- Add the meatballs back into the sauce and top with the remaining chopped parsley. Serve the meatballs and sauce over the cauliflower rice pilaf.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 459 kcal
% Daily Value*
| Calories | 459kcal | 23% |
| Carbohydrates | 23g | 8% |
| Protein | 45g | 90% |
| Fat | 22g | 34% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 15g | 88% |
| Cholesterol | 167mg | 56% |
| Sodium | 661mg | 28% |
| Fiber | 5g | 20% |
| Sugar | 8g | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.4
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