Meatball Grinders


Makes 4 servings


1 pound ground chicken breast
1/2 cup fresh whole wheat or white bread crumbs (1 slice bread)
1 egg white
3 tablespoons finely chopped fresh parsley
2 cloves garlic, minced
1/4 teaspoon salt
1/8 teaspoon black pepper
Nonstick cooking spray
1/4 cup chopped onion
1 can (8 ounces) whole tomatoes, drained and coarsely chopped
1 can (4 ounces) no-salt-added tomato sauce
1 teaspoon dried Italian seasoning
4 small hard rolls, split
2 tablespoons shredded Parmesan cheese


  1. Combine chicken, bread crumbs, egg white, parsley, garlic, salt and pepper in medium bowl. Form mixture into 12 to 16 meatballs.
  2. Spray medium nonstick skillet with cooking spray; heat over medium heat until hot. Add meatballs; cook and stir about 5 minutes or until browned on all sides. Remove meatballs from skillet.
  3. Add onion to skillet; cook and stir 2 to 3 minutes. Stir in tomatoes, tomato sauce and Italian seasoning; heat to a boil. Reduce heat to low and simmer, covered, 15 minutes. Return meatballs to skillet; simmer, covered, 15 minutes.
  4. Place 3 to 4 meatballs in each roll. Divide sauce evenly; spoon over meatballs. Sprinkle with cheese.

Nutritional Information

Serving Size: 1 Grinder sandwich
Calories 340
Calories from Fat 17 %
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 63 mg
Carbohydrate 40 g
Fiber 3 g
Protein 31 g
Sodium 702 mg

Dietary Exchange

Starch 2
Vegetable 1-1/2
Meat 3

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