Serves: 4 —— Preparation Time: 30 minutes
Equipment: Chef knife, Cutting Board, large stainless Mixing Bowl, Large Skillet, medium stainless Mixing Bowl
1 pound (460 g) ground chuck*
1 egg
1 teaspoon garlic powder
½ teaspoon fresh basil, chopped (or dried)
¼ teaspoon oregano
¼ teaspoon fresh parsley, chopped (or dried)
2 tablespoons tomato paste
½ cup (120 ml) ketchup
¼ cup (60 ml) ginger ale
1 8 ounce (230 g) can evaporated milk
1 cup (240 ml) beef broth (or homemade beef stock)
In large mixing bowl, combine ground chuck, egg, garlic powder, basil, oregano and parsley. Mix thoroughly, and form into 1-inch (2.5 cm) size meatballs.
Preheat skillet over medium-high heat for 3-4 minutes. Sprinkle a few drops of water in the pan. If the water droplets dance, the pan is ready. If the water evaporates, the pan is not hot enough. Place the meatballs in the hot, dry pan, which will be about 400°F (200°C). Cover the pan, and open the vent and dry sauté until meatballs release easily from the skillet, 4 to 5 minutes. Turn the meatballs, cover the pan and brown on other side until meatballs release easily from the skillet, 4 to 5 minutes. Repeat the process until meatballs are browned on all sides.
While the meatballs are browning, in the medium mixing bowl, combine tomato paste, ketchup, ginger ale, evaporated milk and beef stock. When meatballs are browned on all sides, pour mixture into the skillet. Reduce the heat to low, cover with the vent closed, and simmer 10 minutes.
*Ground Turkey, chicken, pork or veal (or a combination thereof) can be substituted for ground chuck.
To Serve: Spoon Swedish Meats and sauce over egg noodles or rice, or serve as appetizer.
NUTRITIONAL BREAKDOWN PER SERVING: Calories 266; Fat Grams 9; Carbohydrate Grams 11; Protein Grams 36; Cholesterol mg 36; Sodium mg 828 (503 with homemade beef stock) .
THE POINT SYSTEM: Calorie Points 3½; Protein Points 4½; Fat Grams 9; Sodium Points 36 (22 with homemade beef stock); Fiber Points 0; Carbohydrate Points ½; Cholesterol Points 4.