Ingredients
Subway: Meatball Marinara
You save: 206 calories, 14 g fat, 8 g saturated fat
- Healthy Tip: There is a lot of bread on this sandwich. Instead of using a 6” roll, buy a whole wheat or whole grain hot dog bun. The meatballs will fit perfectly and you’ll save over 20 calories more!
- Sandwich
- Olive oil spray – Misto Sprayer
- 1 tbsp Dry bread crumbs
- 1 tbsp Fat-free milk
- 2 ½ oz 96% Lean ground beef
- 1 tbsp Egg substitute
- 1/2 tsp Dried parsley leaves
- 1/4 tsp Garlic powder
- 1/4 tsp Onion powder
- 1/4 tsp Salt
- 1/2 cup Subway Marinara Sauce (below)
- 1 Submarine sandwich roll (about 6” long)
- 1 slice (1/2 oz) 2% milk white American cheese, halved diagonally
- Sauce
- Olive oil spray
- 1/4 cup + 2 tbsp Finely chopped onion
- 2 tsp Minced garlic
- 1 1/3 cups Canned crushed tomatoes
- 1/4 cup Water
- 2 tsp Sugar
- 2 tsp Dried oregano
- 1 tsp Extra virgin olive oil
Subway: Meatball Marinara
Meal: Lunch
Cuisine: Healthy
Ingredient: Beef
Season: Winter
Contributor: Devin Alexander
Directions
Sauce makes 2 cups, enough for 4-6” sandwiches
Sandwich
- Preheat the oven to 400°F. Lightly mist a small nonstick baking dish with oil spray. Set aside.
- In a small mixing bowl, combine the bread crumbs and the milk. Allow the milk to soak into the bread crumbs. Add the beef, egg substitute, parsley, garlic powder, onion powder, and salt. With hands, mix to blend well. Divide the beef mixture into 4 equal portions. With palms, roll each portion into a ball. Place, not touching, in the reserve baking dish.
- Bake for 12 to 15 minutes, or until no longer pink inside. Check by inserting a sharp knife into the center of 1 meatball.
Sauce
- Lightly mist a large nonstick skillet with Misto Sprayer oil spray. Set over medium heat. In the skillet, combine the onion and garlic. Cook, stirring occasionally with a wooden spoon, for 3 to 5 minutes, or until the onion starts to soften but not brown. Reduce the heat to low. Add the tomatoes, waters, sugar, oregano, and oil. Stir to blend well. Refrigerate up to 1 week until ready to use.
- Meanwhile, place the sauce in a small nonstick skillet over medium heat. Cook for 3 to 4 minutes, or until heated. Add the meatballs.
- Curt partially through the roll lengthwise (so that it opens wide enough to hold the sandwich ingredients). Place the roll on a plate. Place the cheese slices evenly along the length of the roll. Spoon on the meatballs and remaining sauce. Close the sandwich, allowing the cheese to melt.
Original Subway 6” Meatball Marinara Recipe (1 Sandwich): 610 calories, 24 g protein, 63 g carbohydrates, 24 g fat, 11 g saturated fat, 7 g fiber
Cook Great Look Great Recipe (1 Sandwich): 404 calories, 28 g protein, 53 g carbohydrates, 10 g fat, 3 g saturated fat, 8 g fiber
Subway: Meatball Marinara from Fast Food Fix by Devin Alexander
“Subway” is a registered trademark of Doctor’s Associates Inc.
Recommended Product
10" Open French Skillet
One of the most used cookware pans in any well-equipped kitchen. Skillets have sloped sides so that foods slide out easily. Used for cooking omelets, pancakes, quesadillas, sautéing vegetables, searing steaks, fish and poultry. The nonstick surface makes cleanup effortless.
