Healthy Chicken Swedish Meatballs

Yield: 4 servings

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Ingredients:

For the Chicken Meatballs:

1 pound ground chicken

1/2 cup breadcrumbs (preferably whole wheat)

1/4 cup finely chopped onion

1 large egg, beaten

1/4 cup chopped fresh parsley

1/4 teaspoon ground nutmeg

1/4 teaspoon ground allspice

1/2 teaspoon garlic powder

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon olive oil

For the Sauce:

2 tablespoons unsalted butter

2 tablespoons whole wheat flour

2 cups low-sodium chicken broth

1/2 cup plain Greek yogurt

1/4 cup chopped fresh dill

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon lemon juice

Instructions:

In a large mixing bowl, combine the ground chicken, breadcrumbs, onion, beaten egg, parsley, nutmeg, allspice, garlic powder, salt, and black pepper. Mix the ingredients until well combined.

Shape the chicken mixture into 1-inch diameter meatballs, yielding approximately 20 meatballs.

Heat the olive oil in a large non-stick skillet over medium heat. Place the meatballs in the skillet and cook for about 8-10 minutes, turning occasionally to ensure even browning. Cook until the meatballs are cooked through and have an internal temperature of 165°F (74°C). Remove the meatballs from the skillet and set aside.

In the same skillet, melt the unsalted butter over medium heat. Whisk in the whole wheat flour and cook for 1-2 minutes, stirring continuously to create a roux.

Gradually whisk in the low-sodium chicken broth, ensuring there are no lumps. Bring the sauce to a simmer and cook for 3-4 minutes, or until it starts to thicken.

Lower the heat and stir in the plain Greek yogurt, chopped dill, salt, black pepper, and lemon juice. Cook for an additional 2-3 minutes, stirring occasionally.

Add the cooked meatballs back to the skillet, stirring gently to coat them in the sauce. Simmer for 5-7 minutes to allow the flavors to meld together.

Serve the healthy chicken Swedish meatballs over cooked whole grain noodles or brown rice, and garnish with additional fresh dill, if desired. Enjoy!