Meatball Sub with Roasted Veggies & Tomato Sauce

This recipe works great with ground turkey as well. I opted for a softer Italian bread as french banquettes can be a bit hard to chew.

Yield: 4     (serving size: 1 meatball sub)

1 lb. 95% lean ground beef

1/4 cup rolled oats

1 large egg white

1 tbsp. tomato paste

1 tsp. dried thyme

1 tsp. dried oregano, divided

1/2 tsp. ground black pepper

2 cloves garlic, minced, divided

olive oil cooking spray

1/2 medium zucchini, cut into 1/2-inch-wide strips (4 oz)

1/2 medium red bell pepper, cut into 1/2-inch-wide strips (4 oz)

1/2 medium yellow onion, cut into 1/4-inch-wide strips (3 oz)

1 tsp. extra-virgin olive oil

1 cup fresh tomatoes, chopped and crushed to release juices (a potato masher works well)

1 tsp. dried basil

14 oz. whole-wheat baguette (18-inch long; widest baguette you can find)

  1. Preheat oven to 400 degrees. In a large bowl, combine beef, oats, egg white, tomato paste, thyme, 1/2 tsp. oregano, black pepper and 1 clove garlic. Line a sheet pan with nonstick foil and spray with cooking spray. Form beef mixture into 1-inch balls, making about 50. Place balls on pan, not allowing them to touch. On another sheet pan lined with foil and coated with cooking spray, toss zucchini, bell pepper and onion with oil. Put both pans in oven and set timer for 5 minutes.
  2. In a small bowl, stir together tomatoes, basil, remaining 1/2 tsp. oregano and remaining 1 clove garlic. When timer goes off, remove meatballs from oven and pour tomato mixture over them. Use a metal spatula to turn meatballs to coat with tomato mixture. Place back in oven for another 10 minutes, again setting timer. When timer goes off again, remove meatballs and set aside. Stir vegetable, return to oven and roast for another 10 minutes.
  3. Slice baguette into 4 sections, then slice each section in half horizontally so it opens like a book. Spread open each section and tear out a bit of break from the middle to make room for meatballs. Toast bread in toaster or under a hot broiler for 1 minute to crisp.
  4. To assemble sandwiches, open up each piece of toasted bread, pile on a quarter of meatball mixture and top with a quarter of roasted vegetables. Clove sandwich and serve with a fork for any stray meatballs and sauce.

CAL 452; FAT 10g (sat fat 3g); CHOL 60mg; SOD 552mg; CARB 59g; FIBER 8g; PROTEIN 25g

Based on recipe from Clean Eating magazine, November 2011

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