Meatball Sandwiches

I still remember the meatball subs my Uncle Jerry used to make when I was a kid. He would serve the savory meatballs on a huge, crusty Italian roll. Now that I’m older and wiser, I still want the sandwich’s classic luscious tomato sauce, meat, and cheese, but with more nutrition and less fat.

From Secrets of a Skinny Chef by Jennifer Iserloh; copyright 2010; Rodale

Meatball Sandwiches

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    Ingredients

    1 pound lean ground turkey 1/4 teaspoon salt
    1 small zucchini, grated 1/4 teaspoon freshly ground black pepper
    1 large carrot, grated Nonstick cooking spray
    1 cup whole wheat bread crumbs 1 tablespoon olive oil
    1/2 cup fat-free milk 2 tablespoons tomato paste
    1/4 cup grated Parmesan or Romano cheese 1 28 ounce can low-sodium diced tomatoes
    1/4 cup fresh parsley or basil leaves, thinly sliced 1/2 cup white wine or water
    1 egg 2 20-inch whole grain or whole wheat baguettes, cut into 8 equal pieces, split
    2 garlic cloves, minced 1 cup shredded part-skim mozzarella

    directions

    Prep: 30 min Total: More than 60 min
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    • 1

      Place the turkey, zucchini, carrot, bread crumbs, milk, Parmesan or Romano, parsley or basil, egg, garlic, salt, and pepper in a large bowl. Mix the ingredients with your fingers until smooth. Form into about 16 two-inch balls and place on a sheet of waxed paper.

    • 2

      Brown meatballs in two batches. Coat one large skillet with cooking spray. Add half the olive oil and warm over medium-high heat. Add half the meatballs and brown 4 to 5 minutes, carefully turning once. Transfer the meatballs to a plate. Add the rest of the olive oil and the remaining meatballs to the same skillet and brown. Return the first batch of meatballs to the skillet and add the tomato paste. On low heat, cook 1 to 2 minutes without stirring, until the paste starts to brown slightly. Slowly add the diced tomatoes and wine or water. Bring to a slow simmer and cover. Cook 20 to 25 minutes, until the liquid reduces slightly and the meatballs are cooked through.

    • 3

      Preheat the oven to 400 degrees F. Cover a large cookie sheet with aluminum foil. Divide the meatballs among the baguette pieces. Sprinkle the meatballs with the mozzarella. Top with the remaining bread. Bake for 10 minutes, until the cheese is melted. Serve immediately.

    nutritional information

    Calories:
    344
    Fiber:
    4 g
    Fat:
    10 g
    Saturated Fat:
    3.6 g
    Carbohydrates:
    36 g
    Protein:
    22 g
    Sodium:
    634 mg
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