Swedish Meatballs

This is a Nordic diet/IKEA cafe favourite-inspired dish, however, we've stripped out quite a few of the calories to reduce the energy density without this compromising too much on the flavour. These meatballs are very high in protein and if you add a portion of vegetables or our sweet potato and cumin mash, this meal will also be low in energy density.

Unbalanced

% Daily Values based on a 2,000 calorie diet

Step 1

Chop the onion and garlic then give them a quick blitz in a blender. Transfer them to a large bowl and add the beef, pork, breadcrumbs, milk and also break in an egg. Season with some salt. Using your fingers mix all these ingredients together until they are well combined and no lumps remain from the mince. Roll the mixture into small meatballs (around 20), then place them on a plate and refrigerate for 2 hrs. Heat the oven to 180C. Spray 10 squirts of light oil spray into an ovenproof dish and add the meatballs. Cook in the oven for 30 minutes, turning the meatballs over at the halfway point To make the sauce, heat the oil and butter in a medium saucepan then whisk in the flour. Add the chicken stock, soy sauce, mustard, Worcestershire sauce, apple cider vinegar and all spice and season with salt and pepper. Mix well and simmer until the sauce thickens. Add the double cream and additional seasoning if required. Remove the meatballs from the oven and drizzle over the sauce.