Version 3 - Swedish Meatballs --
Lean Cut
  • Total Recipe Time: 35 minutes
  • Makes 4 servings.


  1. 1 pound Ground Beef (93% or leaner)
  2. 1/4 cup seasoned dry bread crumbs
  3. 1 packet (1 to 1-1/4 ounces) dry onion soup mix, divided
  4. 2 egg whites
  5. 1/4 teaspoon ground nutmeg
  6. 1/4 teaspoon ground black pepper
  7. 2 cups reduced-fat 2% milk
  8. 1 tablespoon cornstarch
  9. 2 tablespoons water
  10. 1/8 teaspoon ground white pepper
  11. 2 cups hot cooked whole wheat egg noodles
  1. 2 tablespoons chopped fresh parsley leaves


  1. Preheat oven to 400°F.  Combine ground beef, bread crumbs, 2 tablespoons onion soup mix, egg whites, nutmeg and black pepper in large bowl, mixing lightly but thoroughly. Shape into 20 one-inch meatballs.  Stir remaining onion soup mix into milk in medium bowl; set aside. 
  2. Generously spray broiler rack with nonstick cooking spray.  Place meatballs on rack in aluminum foil- lined broiler pan.  Bake in 400°F oven 17 to 19 minutes until instant-read thermometer inserted in center registers 160°F.  Remove from oven; keep warm.  
  3. Meanwhile, heat large nonstick skillet over medium heat until hot.  Dissolve cornstarch in water.  Combine milk mixture with cornstarch mixture; add to skillet.  Bring to a boil, cook 4 to 6 minutes until sauce is thickened, stirring often. Stir in white pepper. Return meatballs to skillet; cook 4 to 5 minutes until heated through.
  4. Serve meatballs and sauce over noodles; garnish with parsley, if desired.
  • Test Kitchen Tips
  • Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.
  • Meatballs may also be served as an appetizer.
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