Swedish Meatballs

Serves 4
Time 45 minutes


2 x 30g slices white bread, crusts removed, torn
¼ cup (60ml) skim milk
1 small brown onion, finely chopped
400g lean beef mince
1 egg, lightly beaten
¼ tsp ground allspice
¼ tsp ground nutmeg
1 tbsp olive oil
1½ tbs plain flour
1½ cup (375ml) beef stock
½ cup (125ml)light thickened cooking cream
2 cups (60g) baby spinach leaves
½ cup (60g) frozen peas, thawed
4 fresh dill sprigs


Place bread in a shallow bowl. Pour over milk and set aside.

Meanwhile, spray a small non-stick frying pan with oil and heat over medium-low heat. Add onion and cook, stirring, for 5 minutes or until softened. Transfer to a medium / large bowl.
Add mince, egg, allspice, nutmeg and soaked bread. Season with salt and freshly ground black pepper. Mix well to combine. Roll level tablespoons of mixture into balls.

Heat oil in a deep, non-stick frying pan over medium heat. Cook meatballs for 5 minutes, turning gently, until browned. Transfer to a plate. Add flour to pan and look, stirring, for 1 minute. Gradually add stock & cream, stirring constantly and cook until smooth and combined.

Return meatballs to pan and bring to the boil. Reduce heat to medium-low and simmer, uncovered, for 10 minutes or until meatballs are cooked through. Add spinach and peas and cook for 1 minute or until heated through. Serve topped with dill.

Serve with: Wholemeal fettuccine pasta or mashed sweet potato.