LOW FODMAP SWEDISH CHICKEN MEATBALLS Recipe

YIELD: 4 SERVINGS

My take on Swedish meatballs is another crowd-pleaser: Kids and adults will agree that these miniature meatballs are so much fun to eat. And you can make them both egg- and dairy-free if you like: Just use a Chia Egg Replacer (see page 39), vegan margarine, and your favourite nondairy milk. Serve them over rice or gluten-free pasta if you like, so you can soak up every last drop of the savoury sauce.

LOW FODMAP SWEDISH CHICKEN MEATBALLS Ingredients

Meatballs

  • 1 POUND (455 G) GROUND CHICKEN (90% LEAN)
  • ½ CUP (51 G) QUINOA FLAKES, QUICK-COOKING
  • OATS (40 G), OR BREAD CRUMBS (60 G) (PAGE 73)
  • ½ CUP (50 G) SLICED SCALLIONS (GREEN PARTS ONLY)
  • 1 LARGE EGG OR 1 CHIA EGG REPLACER (PAGE 39)
  • ½ TEASPOON GROUND NUTMEG
  • ½ TEASPOON KOSHER SALT
  • ¼ TEASPOON FRESHLY GROUND BLACK PEPPER
  • 1 TABLESPOON (15 ML) EXTRA-VIRGIN OLIVE OIL

Sauce

  • 2 TABLESPOONS (28 G) UNSALTED BUTTER
  • ½ CUP (50 G) SLICED SCALLIONS (GREEN PARTS ONLY)
  • ¼ CUP (60 ML) LACTOSE-FREE OR NONDAIRY MILK
  • 3 TABLESPOONS (30 G) BASIC FLOUR BLEND
  • 3 TABLESPOONS (45 ML) DRY SHERRY OR DRY WHITE WINE
  • 1 TEASPOON DIJON MUSTARD
  • 2 CUPS (475 ML) CHICKEN BROTH OR CHICKEN STOCK
  • ¼ CUP (15 G) CHOPPED FRESH ITALIAN PARSLEY
  • ½ TEASPOON KOSHER SALT
  • ½ TEASPOON FRESHLY GROUND BLACK PEPPER

LOW FODMAP SWEDISH CHICKEN MEATBALLS Steps

  1. To make the meatballs, in the bowl of a stand mixer, blend together the ground chicken, quinoa
    flakes, scallions, egg, nutmeg, kosher salt, and black pepper.
  2. Roll into 1½-inch (4 cm) balls. Heat the olive oil in a large skillet over medium-high heat.
  3. Add the meatballs and brown on all sides.
  4. Remove the meatballs from the skillet and set aside.
  5. To make the sauce, melt the butter in the same skillet over medium heat.
  6. Add the scallions and cook until tender, about 1 to 2 minutes.
  7. In a small bowl, stir together the milk, Basic Flour Blend, sherry or white wine, and Dijon mustard.
  8. Pour the mixture into the butter and scallions in the skillet and stir.
  9. Slowly pour in the chicken broth or stock while constantly stirring.
  10. Continue to stir until the sauce is thick and bubbly, about 5 minutes.
  11. Stir in the chopped fresh parsley and the kosher salt and black pepper.
  12. Transfer the meatballs back to the skillet.
  13. Stir to coat the meatballs with the sauce.
  14. Continue to cook until the meatballs reach an internal temperature of 165°F (74°C).
  15. Serve hot.

LOW FODMAP SWEDISH CHICKEN MEATBALLS Recipe

Prep Time: 15 mins
Cook Time: 30 mins
Yields: 6

LOW FODMAP SWEDISH CHICKEN MEATBALLS Ingredients

  • -> Meatballs
  • 1 POUND (455 G) GROUND CHICKEN (90% LEAN)
  • ½ CUP (51 G) QUINOA FLAKES, QUICK-COOKING OATS (40 G), OR BREAD CRUMBS (60 G)
  • ½ CUP (50 G) SLICED SCALLIONS (GREEN PARTS ONLY)
  • 1 LARGE EGG OR 1 CHIA EGG REPLACER
  • ½ TEASPOON GROUND NUTMEG
  • ½ TEASPOON KOSHER SALT
  • ¼ TEASPOON FRESHLY GROUND BLACK PEPPER
  • 1 TABLESPOON (15 ML) EXTRA-VIRGIN OLIVE OIL
  • -> Sauce
  • 2 TABLESPOONS (28 G) UNSALTED BUTTER
  • ½ CUP (50 G) SLICED SCALLIONS (GREEN PARTS ONLY)
  • ¼ CUP (60 ML) LACTOSE-FREE OR NONDAIRY MILK
  • 3 TABLESPOONS (30 G) BASIC FLOUR BLEND
  • 3 TABLESPOONS (45 ML) DRY SHERRY OR DRY WHITE WINE
  • 1 TEASPOON DIJON MUSTARD
  • 2 CUPS (475 ML) CHICKEN BROTH OR CHICKEN STOCK
  • 2 CUPS (475 ML) CHICKEN BROTH OR CHICKEN STOCK
  • ¼ CUP (15 G) CHOPPED FRESH ITALIAN PARSLEY
  • ½ TEASPOON KOSHER SALT
  • ½ TEASPOON FRESHLY GROUND BLACK PEPPER

LOW FODMAP SWEDISH CHICKEN MEATBALLS Method

  1. To make the meatballs, in the bowl of a stand mixer, blend together the ground chicken, quinoa flakes, scallions, egg, nutmeg, kosher salt, and black pepper.
  2. Roll into 1½-inch (4 cm) balls.
  3. Heat the olive oil in a large skillet over mediumhigh heat.
  4. Roll into 1½-inch (4 cm) balls.
  5. Add the meatballs and brown on all sides.
  6. Remove the meatballs from the skillet and set aside.
  7. To make the sauce, melt the butter in the same skillet over medium heat.
  8. Add the scallions and cook until tender, about 1 to 2 minutes.
  9. In a small bowl, stir together the milk, Basic Flour Blend, sherry or white wine, and Dijon mustard.
  10. Pour the mixture into the butter and scallions in the skillet and stir.
  11. Slowly pour in the chicken broth or stock while constantly stirring.
  12. Continue to stir until the sauce is thick and bubbly, about 5 minutes.
  13. Stir in the chopped fresh parsley and the kosher salt and black pepper.
  14. Transfer the meatballs back to the skillet.
  15. Stir to coat the meatballs with the sauce.
  16. Continue to cook until the meatballs reach an internal temperature of 165°F (74°C).
  17. Serve hot.

LOW FODMAP VEGAN LENTIL MINESTRONE Review


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LOW FODMAP VEGAN LENTIL MINESTRONE Recipe

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Hello I am the LowFodMap Guy from London. As a fellow sufferer of both IBS / SIBO - I have been in successful recovery thanks to the low fodmap diet. Please ask me any questions below

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