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Swedish meatballs with quinoa
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 breadcrumbs, 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 serving
Makes 6 servings
Food Groups
|
V
|
0.2 |
|
F
|
0 |
|
C
|
1 |
|
PD
|
1 |
|
Ft
|
0.5 |
|
S
|
0.3 |
Nutrition Facts
| Calories | 238 |
| Total Fat | 8 g |
| - Saturated Fat | 2.3 g |
| Cholesterol | 77.9 mg |
| Sodium | 502 mg |
| Total Carbohydrate | 20.8 g |
| - Dietary Fiber | 1.8 g |
| - Total Sugars | 6.1 g |
| -- Added Sugars | 0 g |
| Protein | 20.4 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy-to-prepare recipes will show you how good food can be simple, tasty, and healthy!