Protein Swap | Creamy Swedish Beef Meatballs
with Bulgur & Roasted Broccoli
Cooking time
20 minutes
Servings
2/4
Calories
750 /serving
Home Swede home. Get settled for the evening with a carb-conscious classic spotlighting ground beef. Chock full of comforts, the meatballs are swathed in a sauce of deep, dark beef demi-glace, cream and finely chopped onion. Roasted broccoli and fluffy bulgur keep everything aligned.
We will send you:
- 250g Canadian-raised lean ground beef
- 200g Broccoli florets
- 1 Onion (or shallot)
- 20g Panko
- 80g Bulgur
- 12g Beef demi-glace
- 45ml Heavy cream
- 5g Herby Sidekick spices (thyme, parsley, mustard, salt)
Contains: Eggs, Milk, Mustard, Wheat
You will need:
Medium pot
Medium pan
Sheet pan
Oil
Salt & pepper (S&P)
1 or 2 Eggs
Parchment paper
1 or 2 tbsp Butter
Total Fat
44 g
Saturated Fat
18 g
Sodium
680 mg
Total Carb
52 g
Sugars
5 g
Protein
38 g
Fibre
12 g
Preparation
Roast the broccoli
- Preheat the oven to 450°F.
- On a lined sheet pan, toss the broccoli (halve if large) with a drizzle of oil, ½ the spices and S&P.
- Roast, stirring halfway, 14 to 18 min., until tender.
Cook the bulgur
- Meanwhile, in a medium pot, combine the bulgur, ¾ cup water (double for 4 portions) and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed.
- Fluff the bulgur.
Prepare & start the meatballs
- Meanwhile, halve, peel and small-dice the onion.
- In a medium bowl, combine the lamb, panko, 1 egg (double for 4 portions), ½ the onion, the remaining spices and S&P.
- Form into 8 meatballs (double for 4 portions).
- In a medium pan, heat a drizzle of oil on medium-high.
- Add the meatballs and cook, partially covered, turning occasionally, 6 to 7 min., until browned and partially cooked.
Make the sauce & finish the meatballs
- To the pan of meatballs, add the remaining onion.
- Cook, stirring often, 1 to 2 min., until fragrant.
- Add the demi-glace, cream and ¼ cup water (double for 4 portions).
- Cook, spooning the sauce over the meatballs*, 2 to 3 min., until cooked through and coated.
- Off the heat, add 1 tbsp butter (double for 4 portions); stir well.
Plate your dish
- Divide the bulgur between your plates.
- Top with the broccoli, meatballs and sauce. Bon appétit!
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*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
