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Posts Tagged ‘healthy meatball sandwiches

On my way to the last Harry Potter movie ever I grabbed a meatball sandwich from Subway. They’re pretty good and only five dollars for a footlong. However, the meatballs tasted kinda funny. I kept eating most of the sandwich b/c well I was hungry and paid for it and that’s just the type of person I am. BUT. I thought to myself, I can make this. I can make this better.

So I made meatballs. Healthy meatballs. The recipe takes about two hours total, but you make a lot. I froze what I didn’t use this week. I’ve had two meatball sandwiches for lunch this week and I’m pretty sure I can have two meatball sandwiches at work for the next two months.

It's worth the effort to make this recipe!! Freeze up to three months.

Here is the recipe w/my modifications included in pink:

  • 1/2 cup bulgur, (see Ingredient Note)
  • 2 tablespoons extra-virgin olive oil, divided
  • 8 cloves garlic, very thinly sliced
  • 3/4 teaspoon dried oregano
  • 1/4 teaspoon crushed red pepper After reading one review I decided to put a little more kick in the meatballs. I at least doubled the amount and they came out with a nice little kick of flavor. If you really want spicy I would say add 1 to¬† 1 1/4 teaspoons
  • 2 28-ounce cans diced tomatoes I stopped by the clearance racks at my grocery store– which consists of dented cans and found 1 14 oz can of diced tomatoes half off. I also found two 7.5 oz cans half off, one that was fire roasted tomatoes and garlic, the other tomatoes with onions and green peppers. They added just a lil more flavor. I also used less garlic b/c I can had garlic in it.
  • 4 cups diced plum tomatoes, (about 1 1/2 pounds) After reading one review that said it was too saucy and knowing that I wanted these for sandwiches and not pasta I completely cut out this part of the recipe.
  • 2 cups cubed whole-wheat country bread I used regular sized bread crumbs and the consistency turned out great.
  • 1 large egg
  • 1 large egg white
  • 1 pound 93%-lean ground beef
  • 1/2 cup finely shredded Parmesan cheese
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon freshly ground pepper, plus more to taste
  • 1/8 teaspoon salt

 

Preparation

  1. Place bulgur in a medium bowl and cover generously with hot water. Let soak for 30 minutes. Drain in a fine sieve, pressing to remove excess liquid.
  2. Meanwhile, heat 1 tablespoon oil in a large Dutch oven over medium-low heat. (I used a large sauce pan.) Add garlic, oregano and crushed red pepper; cook, stirring, until softened but not browned, about 1 minute. Stir in canned tomatoes and plum tomatoes; increase heat to medium-high and bring to a simmer. Reduce heat to low. Partially cover and let simmer while you prepare meatballs.
  3. Place bread in a medium bowl and cover with cold water. Let soak for a few minutes. Drain and squeeze out moisture.
  4. Whisk egg and egg white in a large bowl. Add the bulgur, the bread, beef, Parmesan, cinnamon, pepper and salt. Gently combine with a potato masher and/or your hands. Form into 20 oval meatballs about 2 inches long.
  5. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the meatballs and cook, turning occasionally, until browned all over, 3 to 4 minutes. Transfer to a paper towel-lined plate; blot with paper towels. Brown the remaining meatballs.
  6. Mash the simmering tomato sauce with a potato masher to break down any large chunks of tomato. Add the meatballs to the sauce. Simmer over low heat, partially covered, for 50 minutes.
  7. Taste the sauce and add sugar, if it seems tart, and additional pepper to taste. Serve the meatballs with the sauce.

Tips & Notes:

  • Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
  • Ingredient note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. It simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.

I bought some nice sandwich rolls to complement my meatballs. I keep them separated at work until I’m ready to eat. Then I microwave the meatballs and put the roll into the toaster oven. Viola!!

Nutrients

Per serving: 283 calories; 11 g fat ( 4 g sat , 4 g mono ); 73 mg cholesterol; 20 g carbohydrates; 23 g protein; 5 g fiber; 687 mg sodium; 271 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (30% dv).


"IF YOU CAN'T HANDLE ME AT MY WORST, THAN YOU DON'T DESERVE ME AT MY BEST" -marilyn monroe

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