Meatballs in Dill Sauce
Source of Recipe
Healthy Exchanges
Recipe Introduction
From Humble Hamburger to Majestic Meals, p. 40
List of Ingredients
16 ounces extra-lean ground sirloin beef or turkey breast
6 tablespoons dried fine bread crumbs
1 tablespoon dried onion flakes
1� teaspoons dried dill weed*
1 (14-ounce) can Swanson Lower Sodium Fat Free Beef Broth*
3 tablespoons all-purpose flour
2/3 cup Carnation Nonfat Dry Milk powder
� cup water
� cup Land O Lakes no-fat sour cream
3 cups cooked noodles
Recipe
In a large bowl, combine meat, bread crumbs, onion flakes, � teaspoon dill weed, and � cup beef broth. Mix well with hands to combine. Form into 30 (1-inch) meatballs. Place meatballs in a large skillet sprayed with butter-flavored cooking spray. Brown meatballs on all sides. Lower heat and simmer for 10 minutes. Meanwhile, in a covered jar, combine remaining beef broth and flour. Shake well to blend. Pour mixture into a medium bowl. Add dry milk powder, water, and remaining 1 teaspoon dill weed. Mix well using a wire whisk. Remove meatballs from skillet and place on a plate. Pour beef broth mixture into skillet. Continue cooking until mixture thickens, stirring constantly. Stir in sour cream. Return meatballs to skillet. Cover and simmer for 2 to 3 minutes or until mixture is heated through. For each serving, place � cup noodles on a plate, spoon 5 meatballs and about 1/3 cup sauce over top.
HINT: Usually 2� cups uncooked noodles cook to about 3 cups.
Serves 6 � Each serving equals:
248 calories, 4 gm Fat, 19 gm Protein, 34 gm Carbohydrate, 265 mg Sodium, 139 mg Calcium, 1 gm Fiber
Diabetic Exchanges: 2 Meat, 2 Starch/Carbohydrate
Carb Choices: 2
*Read the Recipe's directions carefully for special instructions about division of ingredients.
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