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From: EatingWell Magazine, November/December 2014

In this German-inspired spaetzle recipe, whole-grain mustard adds zesty flavor to these homemade egg noodles. Serve these little dumplings with roasted chicken, meatballs or sauerbraten, the classic German pickled roast beef traditionally accompanied by spaetzle.

Ingredients 8 servings

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Original recipe yields 8 servings
Nutrition per serving may change if servings are adjusted.
  • 4 large eggs
  • ¾ cup plus 2 tablespoons low-fat milk
  • 1½ tablespoons whole-grain mustard
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • 2 cups all-purpose flour
  • 1 teaspoon extra-virgin olive oil plus 2 tablespoons, divided


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  1. Whisk eggs, milk, mustard, salt and pepper in a medium bowl. Add flour and stir with a wooden spoon until smooth; it will be thick.
  2. Bring a large saucepan of water to a bare simmer. Fill a large bowl with ice water and set it near the stove. Pour the batter into a squeeze bottle with a ¼-inch hole in the tip or into a pastry bag fitted with a ¼-inch tip. (You can also use a colander with ⅛- to ¼-inch holes or a spaetzle maker.)
  3. If using a squeeze bottle or pastry bag, hold it directly over the surface of the simmering water and squeeze about one-fourth of the batter in short, ½-inch-long "squirts" into the water. If using a colander or spaetzle maker, pour about one-fourth of the batter into it and press through the holes with a rubber spatula.
  4. Stir to release the spaetzle from the bottom of the pan and cook until they float to the surface, 1 to 2 minutes. Using a slotted spoon, transfer them to the ice water to stop them from overcooking. Repeat with the remaining batter in three more batches. Once all the spaetzle has been cooked, drain well, transfer to a bowl and toss with 1 teaspoon oil.
  5. When ready to serve, heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the spaetzle and cook, stirring gently, until lightly browned, about 12 minutes.
  • Make Ahead Tip: Prepare through Step 4 and store airtight in the refrigerator for up to 3 days. Finish with Step 5 just before serving.
  • Equipment: Squeeze bottle or pastry bag with a ¼-inch hole in the tip or colander with ⅛-inch holes (see Tip)
  • Making homemade spaetzle (German-style egg noodles or little dumplings) doesn't require fancy equipment—you can use a colander. Working in batches, press the batter through a colander (with ⅛- to ¼-inch holes) with a rubber spatula into a pot of simmering water. Or fill a squeeze bottle (with a ¼-inch hole) with batter and squeeze it into the water in short, ½-inch “squirts.”

Nutrition information

  • Serving size: about ½ cup
  • Per serving: 203 calories; 7 g fat(2 g sat); 1 g fiber; 25 g carbohydrates; 7 g protein; 104 mcg folate; 94 mg cholesterol; 2 g sugars; 0 g added sugars; 188 IU vitamin A; 0 mg vitamin C; 52 mg calcium; 2 mg iron; 249 mg sodium; 109 mg potassium
  • Nutrition Bonus: Folate (26% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1½ starch, ½ medium-fat meat, 1 fat

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