Carb-Wise: Creamy Swedish-Style Beef Meatballs
with Bulgur & Roasted Broccoli
Cooking time
20 minutes
Servings
2/4
Calories
720 /serving
Home Swede home. In the middle of winter, nothing beats holing up inside where the wind can’t find you! So get settled for the evening, Swedish style, with a carb-conscious classic. Chock full of comforts, it spotlights ground beef meatballs swathed in a sauce of deep, dark beef demi-glace, heavy cream and finely chopped onion. Place them next to oven-roasted broccoli while a fluffy base of bulgur keeps everything warm and cozy.
We will send you:
- 250g Canadian-raised lean ground beef
- 300g Broccoli florets
- 1 Onion (or shallot)
- 20g Panko
- 80g Bulgur
- 12g Beef demi-glace
- 45ml Heavy cream
- 5g Herby Sidekick spices (thyme, parsley, mustard, salt)
Contains: Eggs, Milk, Mustard, Wheat
You will need:
Medium pot
Medium pan
Sheet pan
Oil
Salt & pepper (S&P)
1 or 2 Eggs
Parchment paper
1 or 2 tbsp Butter
Total Fat
40 g
Saturated Fat
17 g
Sodium
700 mg
Total Carb
56 g
Sugars
6 g
Protein
40 g
Fibre
11 g
Preparation
Roast the broccoli
Preheat the oven to 450°F. On a lined sheet pan, toss the broccoli (halve if large) with a drizzle of oil, ½ the spices and S&P. Roast, stirring halfway, 14 to 18 min., until tender.
Cook the bulgur
Meanwhile, in a medium pot, combine the bulgur, ¾ cup water (double for 4 portions) and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed. Fluff and keep warm.
Prepare & start the meatballs
Meanwhile, halve, peel and small-dice the onion. In a medium bowl, combine the beef, panko, 1 egg (double for 4 portions), ½ the onion, the remaining spices and S&P. Form into 8 meatballs (double for 4 portions) about the size of a golf ball. In a medium pan, heat a drizzle of oil on medium-high. Add the meatballs and cook, partially covered, turning occasionally, 6 to 7 min., until browned and partially cooked.
Make the sauce & finish the meatballs
To the pan of meatballs, add the remaining onion. Cook, stirring frequently, 1 to 2 min., until fragrant. Add the demi-glace, cream and ¼ cup water (double for 4 portions). Cook, spooning the sauce over the meatballs*, 2 to 3 min., until cooked through and coated. Off the heat, add 1 tbsp butter (double for 4 portions); stir well.
Plate your dish
Divide the bulgur between your plates. Top with the broccoli, meatballs and sauce. Bon appétit!
*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
