I’m always searching for quick and easy dinner ideas that are healthy and please the whole family. Enter this Turkey and Brown Rice Swedish Meatballs recipe that uses lean ground turkey and brown rice. It makes tasty but simple baked meatballs without using frozen Swedish meatballs that can be high in fat and sodium!
Meatballs are a great weeknight dinner choice. Their small size means that they cook quickly. They’re not too fussy, but are tasty and filling. I’m a big fan of spaghetti and meatballs, but there comes a time when spaghetti burnout sets in.
When you need a change, try easy Swedish meatballs. The light gravy sauce – with it’s unique combination of sour cream, all spice, and nutmeg – is a treat for your bored palate. I serve it in a big gravy boat or pitcher so that everyone gets plenty. You don’t have to feel guilty about the sour cream, the turkey and rice meatballs are so light that you can splurge a bit.
Is it just me or does this meal remind you of 80s childhoods and Midwest church basement suppers? Wherever the origin, these tasty baked meatball are right at home atop a big plate of buttered egg noodles (if you’re focusing on whole grains, they’re equally delicious when served on a bed of brown rice).
As a bonus, this recipe makes a BIG batch of 44 meatballs in just a few minutes. I freeze half of the baked ground turkey meatballs in their gravy sauce and have an easy freezer meal ready for a busy evening. I love the efficiency of cooking two meals at once.
Swedish meatballs are a classic American meal. This version is lightened up with turkey and rice.
For the meatballs:
- 1 1/4 cup brown rice (cooked)
- 2 pounds ground low fat turkey
- 1/4 cup onion (grated)
- 2 eggs (beaten)
- 1/4 tsp garlic salt
- 1/2 tsp oregano
- 1/4 tsp salt
- 1/4 tsp black pepper
For the sauce:
- 32 oz beef broth (low sodium, no msg)
- 1 1/2 cup low fat milk
- 1/2 cup sour cream
- 4–5 Tbsp cornstarch
- 1 Tbsp Worcestershire Sauce
- 1/8 tsp allspice
- 1/8 tsp ground mustard
- 1/8 tsp nutmeg
- 1/4 tsp black pepper
- 1/4 tsp salt (if desired)
- Egg noodle or rice (cooked)
- 2 tablespoons chopped fresh parsley (optional)
- Combine all ingredients in a large bowl and mix until well combined.
- Roll into 2 tbsp meatballs and place on a baking sheet lined with foil and lightly sprayed with oil.
- Bake at 350 degrees for 20 minutes.
- While meatballs are baking, prepare sauce. In a large skillet whisk together all sauce ingredients (except sour cream) until there are no lumps.
- Place skillet on burner (medium high heat) and continue to whisk until the sauce is thickened and bubbly.
- Stir in sour cream.
- Serve meatballs on a bed of egg noodles or rice topped with sauce and a sprinkle of parsley.
- To freeze, place half the meatball in a freezer safe dish and cover with half the sauce. Freeze. When ready to serve microwave until sauce melts and meatballs are warm, stirring frequently.
- Serving Size: 3 meatballs
- Calories: 375
Keywords: Swedish meatballs, turkey meatballs, homemade meatballs
If you’re not a Swedish meatball fan, try this easy ground turkey meatball recipe with your favorite red sauce. Their light texture works well with a variety of sauces.
What meal reminds you of childhood? Have you ever wondered how to make Swedish meatballs?