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As a Dukaneer, I have had my share of meatballs (and I’m sure you have, too!). After all, you can season them with just about anything, pop them in the oven and you have yourself a Dukan-friendly meal! But what makes the perfect meatball? I haven’t a clue but what I do know is that these Swedish Meatballs are melt-in-your mouth delicious! The meatballs themselves are tender and flavorful and the sauce is to die for. It may even give Ikea a run for their money 😉
Meatball Ingredients:
- 1.5 lbs extra lean ground beef
- 1 large egg, beaten
- 1/3 cup milk
- 1/2 cup low-fat parmesan cheese
- 1/3 cup oat bran
- 1 tsp garlic powder
- 1 tsp pepper
- 1/2 tsp oregano
- 2 tbs dried parsley
Sauce Ingredients:
- 1/3 cup fat free sour cream
- 1 (14.5 oz) can fat free beef stock
- 1/2 tsp garlic powder
- salt & pepper to taste
- 3 tbs cornstarch, dissolved in 3 tbs hot water
Directions:
- Preheat oven 350 degrees F.
- In a large bowl, mix all ingredients for the meatballs.
- Form 2-inch meatballs and place on baking dish. (tip: I found that meatballs come out more tender when I bake them in a muffin pan)
- Bake for about 18 minutes.
- In a medium pan, heat 2 seconds of cooking spray on medium heat.
- Add beef stock. Then, slowly whisk in cornstarch mixture. Bring to a boil.
- Turn heat to low and add sour cream, garlic powder, and salt and pepper to taste.
- Plate meatballs and top with creamy sauce.
(source: http://www.simplyrecipes.com/recipes/swedish_meatballs/, http://www.food.com/recipe/kittencals-italian-melt-in-your-mouth-meatballs-69173)
Dukantopia 
Seriously. This was AMAZING. The best meal we’ve had on dukan since we started the diet. My husband and I didn’t speak to each other during dinner because we were too busy rolling our eyes to the back of our heads and going ‘mmmmm’. I didn’t have beef stock so I put a chicken bouillon pack and boiling water, plus a dollop of cream cheese and it was perfect. Definitely a keeper! I could kiss you!
Yes, I have to admit, I literally licked the bowl with this one!! Glad you were able to make it work with the substitutions 🙂
This was soooooo good and will definitely be a keeper for protein days. I’m going to make up a double batch right now to have on hand! I actually haven’t tried out the sauce yet, I just ended up dipping the meatballs in beef broth, which made them super-moist. Thank you!
I’d love to try these, but am having trouble finding low fat Parmesan cheese. Can I use a substitute? Where do you get low fat parm?
Look in the canned food aisle of the grocery store where they keep the tomato sauce. They usually have dry parmesan cheese that’s low/reduced fat. Good luck!
Thanks. I’ll check it out!
They look good, but I’m an Aussie so I think our food is packaged differently. How many ounces is in a typical beef stock can?
Hi Belle! A can is 14.5 ounces 🙂
These are great, even my picky husband liked them:)
Is it allowable to have starch on protein days? I am just starting, and good recipes are hard to come by. This one look and sound so good.
Great recipe, but where is the allspice? That’s the main flavor of Swedish meatballs and I recommend adding it:-) Bra apptite.