Servings
Font
Back
0 from 105 votes

Healthy Swedish Meatballs with Cauliflower Rice Pilaf

Swedish Meatballs with Cauliflower Rice Pilaf is an updated version made without canned condensed soups.

Prep Time
25 mins
Cook Time
25 mins
Total Time
45 mins
Servings: 4 servings
Calories: 459 kcal
Course: Dinner
Cuisine: American

Ingredients

Meatballs
  • 1 pound lean ground turkey
  • 1/4 cup panko
  • 1/4 cup unsweetened almond milk, or milk of choice
  • 1 egg
  • 1 tablespoon dried parsley
  • 1 1/2 teaspoons Dried onion flakes
  • 1 teaspoon dried dill
  • 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 minced shallot or onion
  • 2 tablespoon flour
  • 1 cup low sodium chicken broth
  • 1 cup unsweetened almond milk
  • 1 teaspoon fresh thyme, minced
  • 1 teaspoon Worcestershire
  • Kosher salt and black pepper to taste
  • 1/2 cup plain greek yogurt
  • 2 tablespoon fresh flat leaf parsley, chopped
Cauliflower Rice Pilaf
  • 1 head cauliflower, cut into florets
  • 1/2 cup diced yellow onion
  • 2 tablespoon low sodium chicken broth
  • 1 tablespoon chopped fresh flat leaf parsley

Instructions

Cauliflower Rice Pilaf
    Cup of Yum
  1. Place the cauliflower florets in a food processor with the blade in place and pulse until they resemble rice.
  2. 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.
  3. 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.
  4. Sauté the cauliflower rice for approximately 4-5 minutes. Remove from the heat and serve with the meatballs and white sauce.
Swedish Meatballs
  1. 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.
  2. Heat a large skillet over medium-high heat and spray generously with cooking spray or add 1-2 tablespoons of olive oil.
  3. 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.
  4. Remove the cooked meatballs from the skillet onto a plate and cover with foil to keep warm.
White Sauce
  1. 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.
  2. 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.
  3. 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.
  4. 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

Calories 459kcal (23%) Carbohydrates 23g (8%) Protein 45g (90%) Fat 22g (34%) Saturated Fat 5g (25%) Polyunsaturated Fat 15g Cholesterol 167mg (56%) Sodium 661mg (28%) Fiber 5g (20%) Sugar 8g (16%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 459

% 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.