Lean Meatball Subs
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Total Recipe Time: 30 to 35 minutes
Makes 4 servings
1 pound Ground Beef (96% lean)
1/4 cup seasoned dry bread crumbs
2 egg whites or 1 egg, beaten
2 tablespoons water
1/4 teaspoon salt
1/8 teaspoon pepper
2 cups heart healthy or regular pasta sauce
4 crusty Italian bread rolls (5 to 6-inches each), split
4 tablespoons giardiniera, drained (optional)
|1.||Heat oven to 400°F. Combine Ground Beef, bread crumbs, egg whites, water, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into twelve 2-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400°F oven 18 to 20 minutes.
|2.||Heat pasta sauce according to package directions in medium saucepan. Add hot cooked meatballs to pasta sauce; stir to coat evenly. Divide meatballs and sauce evenly among rolls. Top evenly with giardinera.
Cook's Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of Ground Beef doneness.
Cook's Tip: Giardiniera is a mixture of vegetables, traditionally peppers, carrots, celery and onions, pickled in a white or red vinegar and oil mixture. It is sold in mild or hot varieties.
Cook's Tip: For easy clean up, line broiler pan (not rack) with aluminum foil.
Nutrition information per serving, using healthy pasta sauce and without giardiniera: 437 calories; 11 g fat (4 g saturated fat; 1 g monounsaturated fat); 65 mg cholesterol; 1045 mg sodium; 51 g carbohydrate; 5.4 g fiber; 34 g protein; 7.7 mg niacin; 0.3 mg vitamin B6; 2.1 mcg vitamin B12; 5.1 mg iron; 22.7 mcg selenium; 5.4 mg zinc; 80.2 mg choline.
This recipe is an excellent source of fiber, protein, niacin, vitamin B12, iron, selenium and zinc; and a good source of vitamin B6 and choline.