Swedish Meatballs with Mashed Potatoes, Gravy, and Lingonberry Sauce

Introduction:

Swedish meatballs, known as “köttbullar,” are a classic staple of Nordic Diet Recipes. Celebrated for their unique blend of flavors and their role in Swedish home cooking and festive gatherings, these meatballs offer a delightful taste of Scandinavia. Unlike the more familiar Italian meatball, the Swedish variety combines beef and pork with spices like allspice and nutmeg, enhanced by the soft texture from milk-soaked breadcrumbs. Served with creamy mashed potatoes, rich gravy, and the sweet tartness of lingonberry sauce, this dish is a quintessential example of Healthy Eating with EatBeat.

Ingredients:

For the Meatballs:

• 8 oz ground beef
• 4 oz ground pork
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1/4 cup breadcrumbs
• 1 egg
• 1/4 teaspoon allspice
• 1/4 teaspoon nutmeg
• Salt and pepper to taste
• 2 tablespoons olive oil

For the Mashed Potatoes:

• 16 oz potatoes, peeled and chopped
• 2 oz butter
• 1/4 cup milk
• Salt to taste

For the Gravy:

• 2 oz unsalted butter
• 2 oz all-purpose flour
• 1 cup beef or chicken stock
• Salt and pepper to taste

For the Lingonberry Sauce:

• 4 oz lingonberries (fresh or frozen)
• 2 oz sugar
• 2 oz water

Instructions:

1. Prepare the Meatballs: In a mixing bowl, combine ground beef, ground pork, chopped onion, minced garlic, breadcrumbs, allspice, and nutmeg. Season generously with salt and pepper and mix until just combined. Form the mixture into small meatballs using wet hands. Heat olive oil in a frying pan over medium heat and cook the meatballs, turning occasionally, until browned and cooked through, about 10-12 minutes. Set aside.
2. Make the Mashed Potatoes: Boil the potatoes in salted water until tender, about 15-20 minutes. Drain and mash with butter, milk, and salt until smooth and creamy.
3. Prepare the Gravy: Melt butter over medium heat in a saucepan. Whisk in flour and cook until golden brown. Gradually whisk in stock until smooth. Continue to cook, stirring constantly, until the gravy thickens. Season with salt and pepper to taste.
4. Cook the Lingonberry Sauce: In a small saucepan, combine lingonberries, sugar, and water. Simmer over medium heat until the berries burst and the sauce thickens slightly, about 5-7 minutes.

Serve: Place a portion of mashed potatoes on each plate, top with meatballs, drizzle with gravy, and serve lingonberry sauce on the side.

Calorie Content (per serving):

• Meatballs: approximately 200 calories
• Mashed Potatoes: approximately 150 calories
• Gravy: approximately 100 calories
• Lingonberry Sauce: approximately 50 calories
• Total Calorie Content: approximately 500 calories per serving

Why Choose This Recipe?

This meal is a perfect example of Sustainable Meal Planning and Nutritional Balance Recipes. It combines Delicious Nordic Meals with the practicality and health benefits of the Nordic diet, making it an ideal choice for anyone looking to incorporate EatBeat Healthy Meals into their diet.