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Sam's Swedish Meatballs

Makes 4 servings

• 8 ounces yolk-free egg noodles
• 1 box (10 ounces) frozen broccoli spears
• Cooking-oil spray
• 1 pound extra-lean ground beef (defrosted if frozen)
• 1/2 cup packaged dry bread crumbs
• 1 egg
• 2 tablespoons nonfat or low-fat milk
• 2 teaspoons dehydrated minced onion flakes
• 1 teaspoon bottled minced garlic
• 1/2 teaspoon salt
• 1 can (14 1/2 ounces) beef broth
• 1 cup reduced-fat sour cream

Place the noodles and broccoli in 2 1/2 quarts of boiling unsalted water. Cook, uncovered, until the noodles are just tender, 8 to 10 minutes after the water has returned to a boil.

Meanwhile, spray an extra-deep 12-inch nonstick skillet with cooking-oil spray and place it over medium heat. While the skillet heats, in a 2-quart (or larger) bowl, combine the beef, bread crumbs, egg, milk, onion flakes, garlic and salt. Mix well with a spoon or your hands.

Using a cookie-dough scoop, form 24 balls from the meat mixture and give each ball a quick roll with your hand to make it smooth. (If you don't have a cookie-dough scoop, use a heaping tablespoon of meat.) Place each meatball in the hot skillet as you form it. When about six meatballs are added, raise the heat to medium-high. Once all of the meatballs are added, brown for 3 minutes, using a fork to turn the meatballs frequently so they brown evenly.

Remove any visible fat from the beef broth and add it to the skillet. Cover the skillet and cook until the meatballs are no longer pink in the center, about 8 minutes. As soon as the noodles are tender, pour the noodles and broccoli into a colander to drain. Pour the drained noodles and vegetables back into the pasta pot, set it aside off the heat and cover to keep warm.

Remove the skillet from the heat, move the meatballs over to one side of the skillet, and stir the sour cream into the broth on the other side of the skillet. Stir until the sour cream is well incorporated into the broth, then stir to coat the meatballs with sauce. (The sauce will be very thin.)

To serve, place some noodles on each plate and top with meatballs and sauce. Serve the broccoli spears on the side, topped with a bit of butter.

Per serving: 698 calories, 30 g fat, 192 mg cholesterol, 49 g protein, 56 g carbohydrates, 651 mg sodium.

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