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Italian Meatball Subs

Yield

Makes 4 servings

Ingredients

Nonstick cooking spray
1/2 cup chopped onion
3 teaspoons finely chopped garlic, divided
1 can (14-1/2 ounces) Italian-style crushed tomatoes, undrained
2 bay leaves
2-1/2 teaspoons dried basil, divided
2 teaspoons dried oregano leaves, divided
3/4 teaspoon black pepper, divided
1/4 teaspoon red pepper flakes
1/2 pound 95% lean ground beef
1/3 cup chopped green onions
1/3 cup plain dry bread crumbs
1/4 cup chopped fresh parsley
1 egg white
2 tablespoons water
1/2 teaspoon dried marjoram leaves
1/2 teaspoon ground mustard
4 French bread rolls, warmed and cut in half lengthwise

Preparation

  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.
  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.
  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.
  4. Add meatballs to tomato sauce. Cook 5 minutes, stirring occasionally.
  5. Place 4 meatballs in each roll. Spoon additional sauce over meatballs. Serve immediately.

Nutritional Information

Serving Size: 1 sub sandwich (with 4 meatballs)
Calories 282
Calories from Fat 30 %
Total Fat 9 g
Saturated Fat 3 g
Cholesterol 35 mg
Carbohydrate 32 g
Fiber 1 g
Protein 18 g
Sodium 497 mg

Dietary Exchange

Starch 2
Vegetable 1
Meat 2

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