A traditional meatball sub with an extra protein twist, topped with rich marinara and mozzarella, baked until melted and crisp. Serve with a fresh side salad and vinaigrette dressing for a complete meal.
1 tbsp canola oil
1 cup onion, finely chopped
2 cloves garlic, minced
2½ lb lean ground beef
1 540 mL can black beans, drained, rinsed and finely chopped
½ cup whole wheat breadcrumbs
½ cup Parmesan cheese, grated
¼ cup fresh parsley, chopped
1 tsp dried oregano
¼ tsp each salt and fresh cracked pepper
6 6-inch (15 cm) whole wheat sub buns
2 tbsp butter, melted
1½ cups prepared marinara sauce
1 cup mozzarella cheese, grated
Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
In a large non-stick pan over medium-high heat, heat canola oil. Add onion; cook until translucent, about 5 minutes. Add garlic, cook 2 minutes, stirring frequently. Remove from heat, allow to cool 2-3 minutes.
In a large bowl add cooled onions, ground beef, black beans, egg, breadcrumbs, Parmesan cheese, parsley, dried oregano, salt and pepper; mix ingredients until well combined.
Using your hands, form into 1-inch (2.5 cm) balls; place on parchment-lined baking sheet. Bake for 20 minutes, or until internal temperature reaches 165ºF (74°C).
Meanwhile, slice sub rolls down the middle, but not all the way through. Brush buns with melted butter.
Spread 2 tbsp (30 mL) sauce on the inside of each bun. Add 4 meatballs to each bun. Evenly distribute remaining marinara sauce over top of meatballs. Top with grated cheese and broil on low for 3-5 minutes, until cheese is melted. Serve with additional sauce for dipping if desired.
To lower sodium, use no salt added canned black beans and choose a low-sodium marinara sauce
To further lower fat content, use extra lean ground beef
Serve with a fresh side salad and vinaigrette dressing
- Serving Size: 1 sub w/4 meatballs
- Calories: 521
- Sugar: 9.9 g
- Sodium: 1,117 mg
- Fat: 22.7 g
- Saturated Fat: 9.6 g
- Trans Fat: 0.7 g
- Carbohydrates: 54.3 g
- Fiber: 11.8 g
- Protein: 26.5 g
- Cholesterol: 86 mg