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Swedish meatballs with quinoa

0
Main Meals (Dinners)
6 peopleServes
6

Quinoa is used to reduce the amount of ground beef in the meatballs, if you’re trying to reduce red meat in your diet. It adds bulk and provides protein. Quinoa also works as a gluten-free breadcrumb. Serve these meatballs with our marsala sauce recipe.

  • Ground beef, extra lean, 1 lb(s)
  • Cooked quinoa, 1 cup(s)
  • Green onion, 1 cup(s), chopped, (about 6 green onions)
  • Eggs, 1 large
  • Ketchup, ½ cup(s)
  • Kosher salt, ½ tsp(s)
  • Panko bread crumbs, ½ cup(s)
  • Black pepper, ¼ tsp(s), ground
  • Garlic powder, ½ tsp(s)
  • Canola oil, 1 tbsp(s)

Method

Preheat oven to 350°F. In a medium-sized bowl, mix the ground beef with the cooked and cooled quinoa, green onions, egg, ketchup, salt, panko, pepper and garlic powder. Make sure all ingredients are well combined.

Form the meatballs using a medium-sized scoop (about ¼ cup). Set them aside on a plate or a rimmed baking sheet.

Heat a nonstick sauté pan to medium-high heat. When hot, add the oil. Place meatballs in the pan, moving them around frequently to sear on all sides and develop a golden color.

Once meatballs are seared, return them to a cleaned baking sheet and bake in the oven until the meatballs reach an internal temperature of 160°F.

You can continue to cook the meatballs in the pan instead of finishing them in the oven. You’ll want to turn down the heat to allow for more even cooking and to prevent burning, due to the limited amount of oil used.

Nutrition facts per serve
Makes 6 serves

Food Groups

V
Vegetables
0.2
F
Fruits
0
C
Carbohydrates
1
PD
Protein/Dairy
1
Ft
Fats
0.5
S
Sweets
0.3

Nutrition Facts

Calories238
Total Fat8 g
- Saturated Fat2.3 g
Cholesterol77.9 mg
Sodium502 mg
Total Carbohydrate20.8 g
- Dietary Fiber1.8 g
- Total Sugars6.1 g
-- Added Sugars0 g
Protein20.4 g
Join the Mayo Clinic Diet today!

Join the Mayo Clinic Diet today!

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