Meatball Sub

Meatball Sub

Source: ontariobeans.ca

Yield: 6 servings (4 meatballs per sub)

Nutrition (1 serving)

Calories 521;
Protein 26.5 g;
Total Fat 22.7 g;
Saturated Fat 9.6 g;
Trans Fat 0.7 g;
Carbohydrates 54.3 g;
Fibre 11.8 g;
Sugar 9.9 g;
Cholesterol 86 mg;
Sodium 1117 mg;
Vitamin A 136 RE;
Vitamin C 7 mg;
Calcium 335 mg;
Iron 4.5 mg;
Qty.Ingredient
1 tbspcanola oil15 mL
1 cuponion, finely chopped250 mL
2cloves garlic, minced2
½ lblean ground beef226 g
19 oz1 can black beans, drained, rinsed and finely chopped540 mL
1egg1
½ cupwhole wheat breadcrumbs125 mL)
½ cupParmesan cheese, grated125 mL)
¼ cupfresh parsley, chopped60 mL
1 tspdried oregano5 mL
¼ tspeach salt and fresh cracked pepper1 mL
66-inch (15 cm) whole wheat sub buns6
2 tbspbutter, melted30 mL
1½ cupsprepared marinara sauce355 mL
1 cupmozzarella cheese, grated250 mL

A traditional meatball sub with an extra protein twist, topped with rich marinara and mozzarella, baked until melted and crisp. Serve with a fresh side salad and vinaigrette dressing for a complete meal.

Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour

Directions:

  1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
  2. In a large non-stick pan over medium-high heat, heat canola oil. Add onion; cook until translucent, about 5 minutes. Add garlic, cook 2 minutes, stirring frequently. Remove from heat, allow to cool 2-3 minutes.
  3. In a large bowl add cooled onions, ground beef, black beans, egg, breadcrumbs, Parmesan cheese, parsley, dried oregano, salt and pepper; mix ingredients until well combined.
  4. Using your hands, form into 1-inch (2.5 cm) balls; place on parchment-lined baking sheet. Bake for 20 minutes, or until internal temperature reaches 165ºF (74°C).
  5. Meanwhile, slice sub rolls down the middle, but not all the way through. Brush buns with melted butter.
  6. Spread 2 tbsp (30 mL) sauce on the inside of each bun. Add 4 meatballs to each bun. Evenly distribute remaining marinara sauce over top of meatballs. Top with grated cheese and broil on low for 3-5 minutes, until cheese is melted. Serve with additional sauce for dipping if desired.

Meatless Alternative: Replace ground beef with 227g (8 oz) of finely chopped mushrooms. Cook mushrooms with onion, until moisture has been released, about 8 minutes.

Tips:

  • To lower sodium, use no salt added canned black beans and choose a low-sodium marinara sauce
  • To further lower fat content, use extra lean ground beef
  • Serve with a fresh side salad and vinaigrette dressing