meatballs

Meatball Subs

• Yield: Serves 4 (serving size: 1 sandwich)

• Hands-on: 29 Minutes

• Total: 29 Minutes

Ingredients

• 1/3 cup panko (Japanese breadcrumbs)

• 1/4 teaspoon salt

• 1/4 teaspoon crushed red pepper

• 12 ounces ground sirloin (90% lean)

• 3 garlic cloves, minced

• 1 large egg

• Cooking spray

• 2 yellow bell peppers, halved and seeded

• 1 1/3 cups lower-sodium marinara sauce

• 3/4 cup sliced onion

• 4 (2-ounce) hoagie sandwich buns

• 2 ounces fresh mozzarella cheese, thinly sliced

• Thinly sliced basil (optional)

Preparation
InformationAmount per serving

• Calories: 423
 
• Fat: 16g
 
• Saturated fat: 6.2g
 
• Monounsaturated fat: 5.6g
 
• Polyunsaturated fat: 1.7g
 
• Protein: 25.7g
• Carbohydrate: 44.3g
 
• Fiber: 4.8g
 
• Cholesterol: 100m

These meaty, saucy, two-napkin sandwiches are destined for heavy dinnertime rotation.

Cooking Light SEPTEMBER 2013

1. Preheat broiler to high.

2. Combine first 6 ingredients in a bowl; mix gently. Working with damp hands, gently shape beef mixture into 16 meatballs. Arrange meatballs in a single layer on a heavy-duty baking sheet coated with cooking spray, leaving 6 inches of open space on one end. Place bell pepper halves, skin sides up, on open space on pan. Broil 6 inches from heat for 7 minutes, turning meatballs once. Remove pan from oven. Place peppers in a small paper bag; fold to close tightly. Let stand for 10 minutes. Remove peppers from bag. Peel and slice into 1/4-inch-thick strips.

3. Bring marinara sauce to a simmer in a large skillet over medium-low heat; add meatballs, tossing to coat. Keep warm.

4. Heat a grill pan over medium-high heat; coat pan with cooking spray. Add onion slices; cook 4 minutes on each side or until charred. Remove onion from pan.

5. Coat insides of buns with cooking spray, and broil 2 minutes or until toasted. Top each bun with 4 meatballs and 1/3 cup sauce. Divide peppers, onions, and cheese evenly among sandwiches; broil sandwiches 2 minutes or until bubbly and browned. Garnish with basil, if desired.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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Menu--Back in the Swing :)

last week was haphazard and not great for menu planning :) oh well, that shows you all that i am actually human!

menu for this week:

Sunday: Marinaded Chicken Skewers (combine french dressing and italian dressing for the marinade), Baked Potatoes, Fruit (personal watermelon and strawberries)

Monday: Grilled Kielbasa and Cheddar Turkey Brats, Wild Rice, and Sliced Apples

Tuesday: Meatball Subs (using these links to make my own....never tried this before :)) with provolone and sauteed red peppers/onions, chips and salads

Wednesday:Rosemary Balsamic Pork Tenderloin, Roasted Sweet Potatoes, Roasted Balsamic Onions

Thursday: Spaghetti, Salads and Garlic Bread

Friday: ?? No Plan :) Halloween Party at Daycare

Saturday: Not sure yet--My parents are visiting :)

Sunday: Not sure yet--Halloween and hanging out with Aunt Sarah and Uncle Aaron


Roasted Onions:

• 4 medium peeled sweet onions• 2 tablespoons olive oil • Salt and fresh ground pepper• Balsamic vinegar to taste
Adjust oven rack to lowest position and heat to 425 degrees F.
Cut onions into quarters and toss with oil and a generous sprinkle of salt and pepper. Place, cut-side down a baking sheet. (For easy cleanup, I use the new nonstick foil to line the pan.) Roast until tender and cut surfaces are golden brown, 25 to 30 minutes. Adjust seasonings; drizzle with balsamic vinegar.
Per Serving: 51 Calories; 3g Fat (58.1% calories from fat); trace Saturated Fat; 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 1 Vegetable; 0 Fruit; 1/2 Fat.