One Pan Swedish Meatball Strogranoff
An easy weeknight one pan dish that combines two classic dishes and a boxed meal concept we all loved in the 90s. Just over 300 calories and under 5g carbs per serving without the noodles, this dish is perfect for the whole family, keto lifers and beyond! Bonus vegetarian version in the notes!
Hey ya’ll!! Remember back in the 90s, when some of us used to make this infamous boxed pasta and hamburger meal for dinner? And they had all the flavors and stuff (shout out to cheeseburger!!)? And the best part was that it was all made in one pan? Well, I do and I really liked it. As I got older and started to be more concerned with what I put in my body, I realized I couldn’t, in good conscious, enjoy that any longer. Combine that with the fact that I LOVE Swedish meatballs…even the TV dinner kind! No, really, see my IG post. I also love strogranoff, beef and just plain mushroom. So, I decided to take all 3 of those things and make it into one dish. That’s right, Swedish Meatball Strogranoff Helper! This dish is so good and so simple, I used a total of 5 dishes to make this. Yes, 5 and 2 of those were for the meatballs!
I love that this dish is made in one pan. It make it so much more approachable for those of you who are intimidated by recipes that call for a lot of steps to be happening at once. Well, fear not. I am here to tell you that you can only do about 1 thing at a time because you have to use the same pan for it all. The key here is to build and develop flavor so that everything doesn’t taste the same since it is being all cooked together, but that’s a simple fix. It really all starts with the meatball. The meatball should be viewed as a mini meatloaf rather than a mini burger. You have to make sure you have enough fat, a binder and a filler/texture builder in there. If you’re following the #ketolife, you want to make sure you use something like pork rinds or almond meal in place of breadcrumbs (although in using breadcrumbs, you will only have 4.5g carbs/serving!). I prefer finely milled almond mill as I feel it feels better in the mouth when eating the final product. Following that mix with browning the meatballs before you put them in the sauce to finish cooking is another MAJOR KEY! When you brown meat, it gives the meat a flavor it cannot otherwise obtain. Some people call it caramelizing, but it’s a different process. It’s actually the Maillard effect, which is basically an amino acid reaction. It gives the meat a more umami/savory flavor and is why most cooking techniques like the crockpot cooking suggest browning meat first.
What did you say? I couldn’t hear you over this picture drools
The next big flavor boost comes from the mushrooms. You really want to coax out the flavor of those mushrooms by getting good color/caramelization on them and then adding the seasonings and cook just a bit more. Once that’s done, we make a roux and be sure to cook out that raw flour taste. Again, if you’re keto, skip this step and add a cornstarch slurry at the end, or just let the sauce reduce a bit before adding in your meatballs to finish cooking. This will keep the extra carbs out and you keto compliant. In the final steps, we add back in our meatballs to finish cooking, along with the noodles and fresh herbs to add freshness back into the dish and separate the boxed from the real! This will give you a finished dish that will take you right back to 1995 on a Saturday night watching “All You Afraid Of The Dark”! Oh…that was just me? Ok! If you’re a non-meat eater, follow the recipe notes for a vegetarian version that has just as much flavor and is still Keto AF!
What are your nostalgia dishes that you crave, but have given up due to a healthier lifestyle?
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One Pan Swedish Meatballs
One Pan Swedish Meatball Stroganoff – An easy weeknight one pan dish that is just over 300 calories and under 5g carbs per serving without the noodles, this dish is perfect for the whole family, keto lifers and beyond! Bonus vegetarian version in the notes! #keto #healthy #recipe
ingredients:
-
1lb ground beef (85/15 or meatloaf mix)
-
2 cloves garlic
-
2 tbsp parsley chopped
-
1 tbsp dill
-
1 tsp kosher salt
-
1/2 tbsp cracked black pepper
-
1/2 tbsp paprika
-
2 tbsp panko bread crumbs (or pork rind breading or almond flour)
-
2-3 tbsp milk (any % or nondairy fine)
-
1 tbsp olive oil
- 1 egg, lightly beaten
-
1 tbsp olive oil
-
2 tbsp butter, divided
-
16 oz mushrooms, chopped coarsley
-
2 cloves garlic, minced/pureed
-
1 1/2 tbsp Worcestershire Sauce
-
1 tbsp sherry cooking wine (or dry white wine)
-
1 tbsp thyme
-
1 tsp dill weed
-
1 tsp kosher salt
-
1 tsp cracked black pepper
-
1/2 tsp paprika
-
1/4 cup flour
-
3 cups beef stock
-
1/2 cup sour cream (non-dairy ok)
-
3 tbsp heavy cream (coconut milk or non-dairy half and half ok)
-
1 tbsp chopped parsley and/or dill to finish
- 12 oz egg noodles
instructions
-
In a large bowl, mix together all of the meat ball ingredients until
just combined. You want to make sure not to over mix so that you do not
get tough meatballs. -
Roll meat into 1/2″ meatballs and
arrange on a baking sheet or try. For easy clean up, line sheet with
parchment paper or plastic wrap. -
Heat a deep skillet or a
pot over medium high heat. When droplets of water instantly evaporate
when splashed, the pan is hot enough. Add 1 oil to the pan and sear the
meatballs. Sear all sides of the meatballs to get a brown crust. The
goal is not to cook them through, so remove when they are browned and
set aside. They will finish cooking in the broth. -
Drain
the fat from the pan, leaving any brown bits behind. Return to heat.
Add 1 tbsp butter and 1 tbsp olive oil and mushrooms. -
Stir the mushrooms to get coated in fat, then arrange in a single layer.
Leave to brown for 4 minutes. Mushrooms will release their water, cook
until that is evaporated, then add thyme, salt, pepper, paprika,
worcestershire, minced garlic, dill and wine. Stir and cook for 2 minutes. -
Add flour
and stir to coat mushrooms. Cook for 4 minutes to remove the
raw flour taste. Slowly add the beef broth while
stirring/whisking to build the gravy. Allow to thicken while stirring for about 5 minutes over medium-low heat. -
Next stir in sour cream
and heavy cream and whisk to combine. Sauce may appear broken at first,
but will come together in the cooking. Bring to a boil, then reduce to
just above a simmer. -
Add meatballs and cover. Simmer for 5
minutes. Then, add noodles and stir to get noodles in the gravy. Simmer
for 15 minutes. -
If necessary, stir 1-2 times to get noodles on top in the sauce. Noodles will absorb the sauce, so be sure not to over cook.
- Top with additional herbs and serve immediately. To reheat, do
so gently over low heat or in 10-15 second intervals so that the pasta
stays firm and sauce doesn’t split. Enjoy
NOTES:
To make vegetarian, add the shallots, dill, parsley and garlic from the meatball portion to the mushrooms. Double the mushrooms to 32 oz and increase salt to 1 tbsp, pepper to 1 tbsp, paprika to 1 tbsp. Double the amount of wine and worcestershire. Next, add the noodles and cook for 15 mins, or until noodles are al dente and sauce is mostly absorbed.
calories
384
fat (grams)
20
net carbs
19
protein (grams)
31.2
Calories (Keto)
315
Fat (Keto)
19.8
Carbs (Keto)
4.3
Protein
29
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