Recipe: Swedish Meatballs

Ingredients

500g beef mince [ground beef] (preferably 10% fat or higher)
3 cloves garlic
1 onion
2-4 tbsp dried parsley (go crazy, won’t cost you any carbs or calories)
1 tsp Worcestershire sauce
2 medium eggs
1 tbsp salt
1 tbsp pepper
2 tsp garlic powder
500ml pouring cream
1 beef stock cube/pot (do not add water)

Serves 8 portions

Method

  1. Prepare a bowl, a jug and a large pan or wok. I much prefer to cook nearly everything in a wok!
  2. Add olive oil (or butter) to your pan.
  3. Whisk 2 medium eggs in the jug until the yolk and white are thoroughly mixed.
  4. Chop the onion into dices and crush the garlic.
  5. Transfer mince meat to the bowl and deconstruct (fancy way of saying ‘make it not square’).
  6. Add the onions, garlic, salt, pepper, parsley and Worcestershire sauce to the meat and mix until evenly spread. You don’t want to turn the meat into a paste, though, so be careful about overdoing it. Add the eggs and fold into the mixture until even.
  7. Create meatballs from the mixture, to whatever size you like. Recommend a little smaller than a golf ball.
  8. Set the heat going under your pan and wait until hot. Transfer as many meatballs as will fill the bottom of the pan, don’t pile them on top of one another. You may need to do several batches. Don’t change the oil. They will need approximately 6-8 minutes before turning them, the underside should be nicely browned. The easiest way to tell if they’re done or not is to tap them with your spatula. If they’re done, they don’t bounce so much.
  9. Set meatballs aside once cooked and add beef stock, salt, garlic powder and pepper to the used oil/butter. Once the cube/pot has combined with the oil, add the cream. Keep the mixture moving until tan in colour and well-mixed, season to taste. Voila, one gravy sauce. You can add mushrooms to it if you’re that kind of heathen.

The meatballs can be served however you like. I like to tip all of my veggie scraps into a boiling pot and mash them with butter. It makes a really convincing mash that almost feels like potato! If you do take up this option, look to add around 1.5-2g of carbs to your meal total depending on the vegetables you’ve used.

Look up the carb amounts, tally up the total for the amount and type of veggies you’ve used and divide by however many servings you’ll be making. Add these to the meatball total carbs of 4.9g (or 4.3g if you count net carbs [carb total – fibre]).

NB: I always recommend seasoning generously and to your own taste. Don’t be afraid of your herb/spice pots!

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