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Italian Meatball Subs
Makes 4 servings
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Ingredients
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Nonstick cooking spray
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1/2
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cup chopped onion
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3
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teaspoons finely chopped garlic, divided
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1
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can (14-1/2 ounces) Italian-style crushed tomatoes, undrained
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2
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bay leaves
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2-1/2
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teaspoons dried basil, divided
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2
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teaspoons dried oregano leaves, divided
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3/4
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teaspoon black pepper, divided
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1/4
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teaspoon red pepper flakes
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1/2
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pound 95% lean ground beef
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1/3
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cup chopped green onions
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1/3
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cup plain dry bread crumbs
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1/4
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cup chopped fresh parsley
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1
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egg white
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2 tablespoons water
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1/2
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teaspoon dried marjoram leaves
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1/2
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teaspoon ground mustard
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4
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French bread rolls, warmed and cut in half lengthwise
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1. Spray large nonstick saucepan with cooking spray. Heat over medium heat until hot. Add onion and 2 teaspoons garlic. Cook and stir 5 minutes or until onion is tender. Add tomatoes with juice, bay leaves, 2 teaspoons basil, 1 teaspoon oregano, 1/2 teaspoon black pepper and red pepper flakes; cover. Simmer 30 minutes, stirring occasionally. Remove and discard bay leaves.
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2. Combine beef, green onions, bread crumbs, parsley, egg white, water, remaining 1 teaspoon garlic, 1/2 teaspoon basil, 1 teaspoon oregano, 1/4 teaspoon black pepper, marjoram and mustard in medium bowl until well blended. Shape into 16 small meatballs.
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3. Spray large nonstick skillet with cooking spray. Heat over medium heat until hot. Add meatballs. Cook 5 minutes or until meatballs are no longer pink in centers, turning occasionally.
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4. Add meatballs to tomato sauce. Cook 5 minutes, stirring occasionally.
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5. Place 4 meatballs in each roll. Spoon additional sauce over meatballs. Serve immediately.
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©Publications International, Ltd.
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Nutrients per Serving
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(1 sub sandwich (with 4 meatballs))
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Calories
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282
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Calories from Fat
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30 %
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Total Fat
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9 g
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Saturated Fat
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3 g
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Cholesterol
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35 mg
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Carbohydrate
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32 g
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Fiber
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1 g
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Protein
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18 g
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Sodium
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497 mg
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Dietary exchanges
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2 Starch
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1 Vegetable
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2 Meat
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