Italian Meatball Subs from Healthy Diabetic Recipes

Italian Meatball Subs Recipe

Recipe Ingredients:

Nonstick cooking spray, as needed
1/2 cup chopped onion
3 tsp finely-chopped garlic, divided
1 can Italian-style crushed tomatoes - (15 oz), undrained
2 bay leaves
2 1/2 tsp dried basil leaves, divided
2 tsp dried oregano leaves, divided
3/4 tsp freshly-ground black pepper, divided
1/4 tsp red pepper flakes
1/2 lb lean ground beef
1/3 cup chopped green onions
1/3 cup dry bread crumbs
1/4 cup chopped fresh parsley
1 egg white
1/2 tsp dried marjoram leaves
1/2 tsp ground mustard
4 French bread rolls, warmed, halved

Recipe Instructions:

Spray large nonstick saucepan with cooking spray. Heat over medium heat until hot. Add onion and 2 teaspoons garlic. Cook and stir 5 minutes or until onion is tender. Add tomatoes with juice, bay leaves, 2 teaspoons basil, 1 teaspoon oregano, 1/2 teaspoon black pepper and red pepper; cover. Simmer 30 minutes, stirring occasionally. Remove and discard bay leaves.

Combine meat, green onions, bread crumbs, parsley, egg white, 2 tablespoons water, remaining 1 teaspoon garlic, 1/2 teaspoon basil, 1 teaspoon oregano, 1/4 teaspoon black pepper, marjoram and mustard in medium bowl until well blended. Shape into 16 small meatballs.

Spray large nonstick skillet with cooking spray. Heat over medium heat until hot. Add meatballs. Cook 5 minutes or until meatballs are no longer pink in centers, turning occasionally.

Add meatballs to tomato sauce. Cook 5 minutes, stirring occasionally. Place 4 meatballs in each roll. Spoon additional sauce over meatballs. Serve immediately.

This recipe yields 4 servings.

Exchanges Per Serving: 2 Starch, 2 Meat, 1 Vegetable.

Nutrition Facts: Calories 282; Calories from fat 30%; Total Fat 9g; Saturated Fat 3g; Protein 18g; Carbohydrates 32g; Cholesterol 35mg; Sodium 497mg; Dietary Fiber 1g.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-28-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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