Swedish Meatball Subs

Prep Time

10 min

Cook Time

45 min

Servings

6

Gravy-drenched comfort food goes healthier.


Ingredients

  • 1/2 cup plus 1 tablespoon whole wheat breadcrumbs
  • 1/2 cup low-fat milk
  • 1 pound extra lean ground turkey
  • 1 15-ounce can white beans, rinsed and drained
  • 1 Vidalia onion, finely chopped
  • 2 tablespoons herbs such as fennel seeds, parsley, pepper, or oregano
  • 2 egg whites
  • 1 teaspoon oil
  • 1 1/4 cup white mushrooms, chopped
  • 2 cups low- or no-salt vegetable broth
  • 6 whole wheat hot dog buns

Directions

Step 1

Preheat oven to 375°F.

Step 2

In a large bowl, mix 1/2 cup of breadcrumbs with milk and allow to soak for 5 minutes.

Step 3

Mix in turkey, beans, 1/2 onion, herbs, and egg whites. Combine well and form into golf ball-sized meatballs (you may have to use your hands).

Step 4

Lightly spray a large baking sheet with oil. Bake meatballs for 25 minutes.

Step 5

To make the gravy: In a saucepan on medium heat, brown mushrooms and 1/2 onion in oil for 2 minutes. Add 1 tablespoon of breadcrumbs and broth. Cook over high heat for 18 minutes, stirring occasionally. For creamier texture, pulse gravy in the blender.

Step 6

Toast buns, if desired. Add 3 Swedish meatballs to each, top with gravy, and serve immediately. Store desired amount of leftovers for later use.

Step 7

Handy Hint: Serve your sliders bun-less to save 140 calories and reduce sodium. Plus, opt for the leanest turkey you can find to cut nearly 16 grams of fat.


Nutritional Information

Calories 284
Fat 5 g
Saturated fat 0.9 g
Polyunsaturated fat 0.3 g
Monounsaturated fat 0.7 g
Cholesterol 44 mg
Sodium 410 mg
Carbs 35 g
Protein 28 g
Fiber 9 g


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