Meatball Subs

Very Healthy
Health score
61%
Meatball Subs
52 min.
4
1024kcal

Suggestions

Looking for a delicious and healthy meal option that's perfect for lunch or dinner? Look no further than these mouth-watering Meatball Subs! With a recipe health score of 61, these subs are not only tasty but also very nutritious. Best of all, they're ready in just 52 minutes, making them a great choice for busy weeknights or a quick weekend meal.

Serving four people, each Meatball Sub boasts a generous helping of savory meatballs, smothered in a rich tomato sauce and topped with melted provolone or Italian 4-cheese blend. For an added touch of freshness, garnish with shredded basil or arugula. To complement the main dish, serve with a side of oven-roasted potato wedges seasoned to perfection.

To make these delectable subs, you'll need a mix of fresh ingredients, including ground sirloin, flat-leaf parsley, garlic, and Parmigiano or Romano cheese. The meatballs are oven-roasted to ensure they're cooked through, while a homemade tomato sauce infused with herbs and spices adds a burst of flavor.

With a caloric breakdown of 19.08% protein, 47.45% fat, and 33.47% carbs, these Meatball Subs strike the perfect balance of nutrients to keep you satisfied and energized. So why not give this recipe a try and enjoy a hearty, wholesome meal that the whole family will love?

Ingredients

  • servings arugula shredded sweet for garnish (spicy)
  • cup bread crumbs italian (3 handfuls)
  • 14 ounce canned tomatoes chunky style crushed canned
  • 28 ounce canned tomatoes crushed canned
  • servings salt and pepper black
  • servings salt and pepper black
  •  crusty rolls with or without sesame seeds
  • large eggs beaten
  • 0.3 cup flat parsley chopped (a couple of handfuls)
  • handful parsley chopped
  • cloves garlic crushed chopped
  • cloves garlic minced crushed
  • 1.5 pounds ground sirloin 
  • tablespoons olive oil extra virgin extra-virgin (2 turns around the pan)
  • servings olive oil extra virgin extra-virgin
  • medium onion chopped fine
  • 0.5 teaspoon oregano dried
  • 0.3 cup parmesan grated (a couple of handfuls)
  • 0.5 teaspoon pepper red crushed
  • medium potatoes - remove skin white cut into 8 wedges lengthwise
  • servings pepper black freshly ground
  • 2.5 cups ginger tea bags shredded italian
  • teaspoons worcestershire sauce (several drops)

Equipment

  • baking sheet
  • sauce pan
  • oven
  • mixing bowl
  • broiler

Directions

  1. Watch how to make this recipe.
  2. Preheat oven to 450 degrees F.
  3. Place ground sirloin in a large mixing bowl and punch a well into the center of meat. Fill well with the egg, bread crumbs, onion, garlic, red pepper flakes, Worcestershire, parsley, cheese, and a little salt and pepper.
  4. Mix up meatball ingredients until well combined, yet not over-mixed. Divide mix into 4 equal parts, roll each part into 4 balls and space equally onto a nonstick baking sheet.
  5. Place meatballs in oven and roast about 12 minutes. Break a meatball open and make sure meat is cooked through before removing from the oven.
  6. Heat a medium saucepan over medium heat.
  7. Add oil and garlic. When garlic starts sizzling, add herbs and crushed pepper. Allow oil to infuse for half a minute, then stir in the tomatoes and season sauce with salt and pepper. Bring sauce to a bubble, reduce heat, and simmer until meatballs are removed from oven.
  8. Combine meatballs and sauce and pile into sub rolls, 4 meatballs per sub. Top with shredded cheese and place under subs under broiler to melt cheese. Top with shredded basil or arugula and serve with a pile of Oven Fries.
  9. Drizzle potatoes with a generous pour of extra-virgin olive oil. Toss potatoes with seasoning blend or coarse salt and pepper.
  10. Place potatoes on a nonstick baking sheet and roast 20 minutes or until just tender. Give the baking sheet a good shake after 10 minutes to avoid sticking.

Nutrition Facts

Calories1024kcal
Protein19.08%
Fat47.45%
Carbs33.47%

Properties

Glycemic Index
80.75
Glycemic Load
7.4
Inflammation Score
-9
Nutrition Score
53.228261025056%

Flavonoids

Apigenin
10.26mg
Luteolin
0.08mg
Isorhamnetin
1.81mg
Kaempferol
3.75mg
Myricetin
0.81mg
Quercetin
7.88mg

Nutrients percent of daily need

Calories:1024.33kcal
51.22%
Fat:54.98g
84.58%
Saturated Fat:16.29g
101.8%
Carbohydrates:87.26g
29.09%
Net Carbohydrates:75.23g
27.36%
Sugar:20.04g
22.26%
Cholesterol:166.42mg
55.47%
Sodium:1372.86mg
59.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.75g
99.51%
Vitamin K:128.75µg
122.62%
Vitamin B3:16.43mg
82.17%
Vitamin B6:1.57mg
78.4%
Potassium:2591.39mg
74.04%
Vitamin C:57.83mg
70.09%
Selenium:48.07µg
68.68%
Zinc:10.1mg
67.34%
Manganese:1.31mg
65.66%
Phosphorus:651.07mg
65.11%
Vitamin B12:3.88µg
64.62%
Iron:11.59mg
64.37%
Copper:1.07mg
53.41%
Vitamin E:7.9mg
52.69%
Vitamin B1:0.75mg
49.72%
Fiber:12.03g
48.11%
Vitamin B2:0.73mg
42.8%
Folate:169.8µg
42.45%
Magnesium:163.99mg
41%
Calcium:316.81mg
31.68%
Vitamin A:1491.04IU
29.82%
Vitamin B5:2.91mg
29.08%
Vitamin D:0.45µg
3.01%
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