Lean-Beef, Meatball Sub
Cooking Utensils
Saucepan, Cutting Knife, Stove Top
Prep Time
10 Minutes
Cook Time
20 Minutes
Meatball subs do not need to be an unhealthy dish if you prepare it properly. This dish keeps the flavor and ditches some of the unhealthy fats and excess calories, to offer a nutritious option to work into you weekly meals!
Health Information
Basic Nutrition
Recipe makes 1 serving.
Food Group Servings
Macronutrients
Micronutrients
Ingredients
3 ounces of ground beef, ideally 93% lean beef
2 slices whole grain bread
12 cherry tomatoes or one large tomato, diced
1/8 onion, diced
1 clove garlic, finely chopped
1 tablespoon olive oil
1/2 teaspoon oregano
1/2 teaspoon parsley
1/2 teaspoon basil
1 ounce mozzarella
Other Ingredients
- 2 dashes of salt
- Crushed red pepper- 2 dashes or to taste
- Black pepper- to taste
Instructions
The Tomato Sauce and Meatballs
Step 1:
Cut up the tomatoes, onion, and garlic into small chunks.
Step 2:
Bring your saucepan to medium heat then add in your olive oil, onion and garlic, and let them simmer for two minutes.
Step 3:
After the 2 minutes, add in the tomatoes an all of the herbs & spices. Mix the ingredients and cover for 5 minutes on medium heat, stirring occasionally. When you stir, try to crush up the tomatoes to progress them into a sauce quicker.
Step 4:
While your sauce is simmering, take your ground beef and make 4 meatballs that are about 1 inch wide. After the 5 minutes of your sauce simmering, add in the meatballs and stir the contents to spread the flavor. Cover again for 10 minutes, stirring occasionally.
Note: When stirring, try to roll the meatballs and sauce together as much as possible to soak the flavors together.
The Bread and Bringing it all Together
Step 1:
When there is a few minutes left on the meatballs either toast or broil your bread to your desired crispness.
Step 2:
Your meatballs should be cooked and bread toasted. Spread meatballs across your bread and top with 1 ounce of mozzarella cheese, or a cheese of your choosing.
Leave the cheese to sit in the sandwich for a couple minutes to melt the cheese and cool the sandwich, so you do not burn your mouth!
Tips & Tricks:
- Looking for extra spice? Add in more crushed red pepper.
- For even leaner meat, use ground turkey instead.
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