Italian · Lunch
Meatball Sandwich (High-Protein)
An Italian-American sandwich layering beef-and-white-bean meatballs simmered in tomato sauce onto a toasted whole-wheat roll, topped with melted mozzarella and parmesan. Combining ground beef with cannellini beans boosts protein and fibre while keeping the beef flavour and texture front-and-center for a substantial single-portion lunch.
$5
20 minsPrep
25 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
767Calories
60.3gProtein
34.8gFat
51.2gCarbs
9.2gSugar
8.1gFiber
1687mgSodium
272mgChol
14.2gSat Fat
1089mgPotassium
612mgCalcium
7.1mgIron
4.1mcgVitamin B12
12mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Combine ground beef, mashed cannellini beans, egg, breadcrumbs, half the parmesan, garlic, parsley, salt, and pepper; mix until just combined.
2
Shape the beef mixture into 4 meatballs, compacting gently to hold together without overworking the meat.
3
Sear
Heat olive oil in a small skillet over medium-high. Sear meatballs 3–4 minutes, turning occasionally, until browned all over.
4
Add crushed canned tomatoes and oregano to the skillet. Simmer uncovered 12–15 minutes over medium-low heat until meatballs reach 160°F internally.
5
Nestle meatballs and sauce into the toasted whole-wheat roll and top with mozzarella slices.
6
Broil on high 1–2 minutes until mozzarella melts completely. Scatter remaining parmesan and fresh basil leaves over the sandwich.
7
Plate
Serve immediately on a plate or wrapped in paper. Enjoy while hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g ground beef (85% lean)
- 5.2 oz75g, about 1/3 cup cannellini beans
- 22 large eggs
- 1/2 cup50g breadcrumbs-dried
- 2 oz56g parmesan
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp parsley
- 1 tsp1 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 2 tsp2 tsp olive-oil
- 2/3 cup80g, a quarter of a 14.5 oz can canned-tomatoes
- 1/4 tsp1/4 tsp oregano-dried
- 22 whole-wheat-bread roll (about 2.5 oz/70g)
- 3 oz86g mozzarella
- a few basil-fresh leaves
