Meatball Sub

This Meatball Sub offers a hearty and protein-packed twist on a classic American lunch. Juicy meatballs nestled in a warm, crusty sub roll, topped with marinara sauce and melted cheese make for a satisfying meal.

Ingredients

• Ground beef - 250 grams
• Whole wheat breadcrumbs - 50 grams
• Parmesan cheese - 30 grams, grated
• Garlic - 2 cloves, minced
• Egg - 1 large
• Italian seasoning - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Marinara sauce - 200 grams
• Sub rolls - 2 pieces
• Mozzarella cheese - 100 grams, shredded
• Fresh basil - for garnish

Steps

1. Preheat your oven to 200°C (400°F).
2. In a mixing bowl, combine the ground beef, breadcrumbs, Parmesan cheese, minced garlic, egg, Italian seasoning, salt, and black pepper. Mix well until all ingredients are fully incorporated.
3. Form the mixture into 8 equal-sized meatballs and place them on a baking tray lined with parchment paper.
4. Bake the meatballs in the preheated oven for 15-20 minutes or until cooked through and browned.
5. While the meatballs are baking, heat the marinara sauce in a small saucepan over medium heat until warmed through.
6. Once the meatballs are done, remove them from the oven and place them into the warmed marinara sauce, allowing them to soak for a minute.
7. Slice the sub rolls in half and place 4 meatballs in each roll, spooning extra marinara sauce over the top.
8. Sprinkle shredded mozzarella cheese on top of the meatballs and place the assembled subs back in the oven for 5 minutes, or until the cheese is melted and bubbly.
9. Remove from the oven, garnish with fresh basil, and serve hot.

Nutrition

• Calories: 620
• Protein: 40 g
• Carbs: 50 g
• Fiber: 5 g
• Sugar: 6 g
• Sodium: 850 mg
• Cholesterol: 80 mg
• Total Fat: 25 g
• Saturated Fat: 10 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Whole wheat breadcrumbs provide fiber, promoting digestive health.

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