Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 5.9% of RDA
• Calories: 37.9% of RDA
• Carbs: 8.4% of RDA
• Fat (total lipid): 47.8% of RDA
• Fiber: 5.5% of RDA
• Fructose: 1.0% of RDA
• Protein: 43.0% of RDA
• Sodium: 43.1% of RDA
• Sugar: 28.7% of RDA
• Vitamin A (IU): 25.5% of RDA
• Vitamin B6: 47.9% of RDA
• Vitamin C: 6.4% of RDA
• Iron: 5.0% of RDA
• Magnesium: 15.3% of RDA
• Manganese: 5.0% of RDA
• Niacin: 86.6% of RDA
• Potassium: 19.5% of RDA
• Zinc: 46.2% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
PREPARING THE MEATBALLS
1.
In a small bowl, combine the bread crumbs and the milk; stir with a fork and let stand for 5 minutes.
2.
Put 3 tablespoons of the butter in a small skillet and let it melt over medium heat.
3.
Add the shallots, garlic, and caraway; season with salt and pepper. Saute until softened but not browned, about 2 minutes.
4.
Put the ground beef and pork in a large bowl. Add the sweated shallot mixture, egg, parsley, and dill; season with salt and pepper.
5.
Squeeze the milk out of the soaked bread crumbs, add the bread to the meat mixture, and mix well using your hands.
6.
Pinch off about 1/2 cup worth of the meat mixture and roll it around in your moistened hands to shape it into a golf ball-sized meatball.
7.
Continue forming the meatballs and putting them on a platter; there should be about 20 meatballs.
COOKING THE MEATBALLS
8.
Melt 2 tablespoons of the butter in a large skillet over moderate heat. When the foam starts to subside, add the meatballs in batches so you don't overcrowd the pan.
9.
Saute the meatballs until well-browned on all sides, about 7 minutes total. Remove the meatballs to a platter lined with paper towels as they are done.
PREPARING THE SAUCE
10.
Discard most of the fat from the skillet and return it to the heat.
11.
Add the remaining tablespoon of butter and swirl it around to coat the pan.
12.
Sprinkle in the flour, and stir with a wooden spoon to dissolve into the fat. Pour in the chicken broth, and stir with a wooden spoon to loosen the bits from the bottom of the pan.
13.
Simmer and stir until the liquid is reduced and a sauce starts to form; season with salt and pepper.
14.
Lower the heat and stir in the sour cream.
15.
Return the meatballs to the sauce and stir in 1/4 cup of the lingonberry jam until combined.
16.
Simmer until the sauce thickens slightly and the meatballs are heated through, about 15 to 20 minutes.
TO SERVE
17.
Shower with chopped parsley and transfer to a serving bowl. Serve the meatballs with additional lingonberry jam on the side.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Low Sodium!
A low-sodium variant of this recipe can be made that has a
49% reduction in the amount of sodium.
Just substitute low-sodium chicken broth for chicken broth.
2.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just make the following substutions: gluten-free breadcrumb for bread crumb and gluten-free all-purpose flour for all-purpose flour.
3.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just make the following substutions: gluten-free breadcrumb for bread crumb and gluten-free all-purpose flour for all-purpose flour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 757
Protein 48.4 g
Carbohydrates 23.1 g
Iron 0.95 mg
Fiber 1.53 g
Calcium 59.4 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
