Low-Point Swedish Meatballs with Noodles Recipe

Introduction:

Welcome to a classic comfort dish with a modern, Weight Watchers-friendly twist! This Low-Point Swedish Meatballs with Noodles recipe brings the traditional flavors of Swedish cuisine into a healthier realm without sacrificing taste or satisfaction. Perfect for a cozy dinner or a hearty meal prep option, this dish is both flavorful and aligned with your Weight Watchers goals. With its creamy sauce, savory meatballs, and tender noodles, you can enjoy a beloved classic while keeping your SmartPoints low.

Ingredients:

For the Meatballs:

  • 1 pound lean ground turkey (93% lean)
  • 1/2 cup whole wheat breadcrumbs
  • 1/4 cup finely grated onion (about 1 small onion)
  • 1/4 cup egg substitute (or 1 large egg if preferred)
  • 1/4 cup chopped fresh parsley
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

For the Sauce:

  • 1 cup low-sodium beef broth
  • 1/2 cup non-fat plain Greek yogurt
  • 1 tablespoon cornstarch
  • 1 tablespoon Dijon mustard
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon soy sauce (low sodium)
  • 1 teaspoon minced garlic
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • Salt and pepper to taste

For the Noodles:

  • 8 ounces whole wheat egg noodles (or any preferred low-point noodle alternative)
  • Water for boiling

Instructions:

  1. Preparation:
    • Begin by preheating your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat for easy cleanup and to prevent sticking.
  2. Mix Meatball Ingredients:
    • In a large mixing bowl, combine the lean ground turkey, whole wheat breadcrumbs, finely grated onion, egg substitute, chopped parsley, garlic powder, allspice, nutmeg, salt, and black pepper. Mix gently but thoroughly until all ingredients are well combined. Over-mixing can lead to tough meatballs, so handle the mixture with care.
  3. Form Meatballs:
    • Using a tablespoon or a small cookie scoop, shape the meat mixture into 1-inch meatballs. Arrange the meatballs on the prepared baking sheet, ensuring they are spaced evenly to allow for even cooking.
  4. Bake Meatballs:
    • Bake in the preheated oven for 15-20 minutes, or until the meatballs are cooked through and have an internal temperature of 165°F (74°C). Once done, remove them from the oven and set aside.
  5. Prepare the Noodles:
    • While the meatballs are baking, bring a large pot of water to a boil. Cook the whole wheat egg noodles according to the package instructions, typically around 7-8 minutes, until al dente. Drain and set aside.
  6. Prepare the Sauce:
    • In a medium saucepan, whisk together the beef broth and cornstarch until well combined. Place the saucepan over medium heat and bring to a simmer. Stir constantly until the mixture begins to thicken, about 3-4 minutes.
  7. Add Flavorings:
    • Stir in the non-fat plain Greek yogurt, Dijon mustard, Worcestershire sauce, soy sauce, minced garlic, dried thyme, and dried rosemary. Continue to cook and stir until the sauce is smooth and heated through. Season with additional salt and pepper to taste.
  8. Combine Meatballs and Sauce:
    • Gently fold the baked meatballs into the sauce, ensuring they are well coated. Simmer for an additional 2-3 minutes to allow the meatballs to absorb the flavors of the sauce.
  9. Combine Noodles:
    • Add the cooked whole wheat noodles to the saucepan with the meatballs and sauce. Stir gently to combine, making sure the noodles are evenly coated with the sauce.
  10. Serve:
    • Transfer the Swedish meatballs and noodles to a serving dish. Garnish with additional fresh parsley if desired for a touch of color and freshness.
  11. Storage:
    • Store any leftovers in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze the meatballs and sauce separately from the noodles. Reheat thoroughly before serving.

Nutritional Information (Per Serving, based on 4 servings):

  • Calories: 350
  • Total Fat: 7g
  • Saturated Fat: 2g
  • Cholesterol: 95mg
  • Sodium: 600mg
  • Total Carbohydrates: 35g
  • Dietary Fiber: 5g
  • Sugars: 5g
  • Protein: 28g

Weight Watchers SmartPoints:

  • SmartPoints: 7 per serving (based on Blue Plan)

Additional Tips:

  • Meatballs: For extra flavor and moisture, consider adding a small grated apple to the meatball mixture. This addition complements the spices and keeps the meatballs tender.
  • Sauce Thickness: If you prefer a thicker sauce, you can increase the amount of cornstarch or reduce the beef broth. Conversely, for a lighter sauce, add more broth.
  • Noodle Alternatives: Substitute whole wheat egg noodles with zucchini noodles or shirataki noodles for a lower-carb option, which can reduce the SmartPoints even further.
  • Serving Suggestions: This dish pairs well with a side of steamed vegetables or a fresh green salad to balance the meal with additional fiber and nutrients.

Conclusion:

This Low-Point Swedish Meatballs with Noodles recipe offers a healthy yet satisfying twist on a classic comfort food. By utilizing lean ground turkey, whole wheat noodles, and a creamy Greek yogurt sauce, you can enjoy the rich flavors of Swedish meatballs while adhering to your Weight Watchers goals. With thoughtful ingredient choices and mindful preparation, this dish provides a balanced meal that is both delicious and nutritious. Whether you’re preparing a family dinner or meal prepping for the week, this recipe is a perfect addition to your healthy eating plan. Enjoy the comforting taste of Swedish meatballs with noodles, all while keeping your SmartPoints in check.