Italian · Lunch
Meatball Sandwich (Low-Calorie)
Baked lean beef meatballs simmered in tomato sauce, tucked into a toasted whole wheat roll with part-skim mozzarella. Garlic, oregano and basil season the meat and sauce, while oven-baking instead of frying keeps fat minimal without sacrificing Italian-American sandwich character.
$4
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
397Calories
33.8gProtein
15.9gFat
30.5gCarbs
7.4gSugar
4.8gFiber
830mgSodium
140mgChol
6.5gSat Fat
695mgPotassium
280mgCalcium
4.1mgIron
2.4mcgVitamin B12
8mgVitamin C
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Combine lean ground beef, breadcrumbs, milk, beaten egg, garlic, parmesan, oregano, basil, salt and pepper in a bowl; mix gently and shape into 4 small meatballs.
2
Bake
Arrange meatballs on a lined baking sheet and bake at 400°F for 12–15 minutes, turning once, until centers reach 160°F with no pink remaining.
3
Simmer
Warm olive oil in a saucepan over medium heat, add garlic and stir 30 seconds, then pour in canned tomatoes and simmer over medium-low heat for 10 minutes until slightly thickened.
4
Build
Split the whole wheat roll, transfer meatballs into the sauce, simmer 3–4 minutes over low heat until coated, nestle into the roll, lay mozzarella over top, and broil 1–2 minutes until melted.
5
Plate
Scatter fresh basil over the sandwich and serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz314g lean ground beef
- 2 tbsp2 tbsp breadcrumbs-dried
- 2 tbsp2 tbsp whole milk
- 22 small eggs
- 2 clove2 clove garlic
- 2 tbsp2 tbsp parmesan
- 1 tsp1 tsp dried oregano
- 1 tsp1 tsp dried basil
- salt and black pepper, a pinch each
- 1 1/3 cup160ml, about half a 14.5 oz can canned tomatoes
- 22 small clove garlic, for sauce
- 1 tsp1 tsp olive oil
- 22 whole wheat bread roll (2.1 oz/60g)
- 2 oz56g part-skim mozzarella
- 2 tsp2 tsp fresh basil, for garnish
