Lean Meatball Subs
Lean Ground Beef is formed into meatballs before a quick cook in the oven and a dip in pasta sauce. Enjoy the classic meatballs in a crusty Italian roll for a family-friendly meal!
Cook Time: 35 Minutes
Servings: 4
Ingredients: 9
Ingredients
Preparation
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Step 1
Preheat 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.
Cooking 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.
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Step 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.
Cooking 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.
Nutrition Information
533 Calories
3.9g SAT FAT
37g PROTEIN
6.6 mg IRON
6.5 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving, using healthy pasta sauce and without giardiniera: 533 Calories; 117 Calories from fat; 13g Total Fat (3.9 g Saturated Fat; 0.2 g Trans Fat; 0.5 g Polyunsaturated Fat; 3.4 g Monounsaturated Fat;) 84 mg Cholesterol; 1265 mg Sodium; 66 g Total Carbohydrate; 0.2 g Dietary Fiber; 11.6 g Total Sugars; 37 g Protein; 0 g Added Sugars; 106.4 mg Calcium; 6.6 mg Iron; 816 mg Potassium; 0 mcg Vitamin D; 0.6 mg Riboflavin; 6.7 mg NE Niacin; 0.4 mg Vitamin B6; 2.8 mcg Vitamin B12; 236 mg Phosphorus; 6.5 mg Zinc; 26.1 mcg Selenium; 95.2 mg Choline.
This recipe is an excellent source of Protein, Iron, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Potassium, Phosphorus, and Choline.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
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