Meatball sub lovers rejoice—you can enjoy your favorite sandwich for lunch without breaking your calorie bank, thanks to lean ground beef and lower-sugar barbecue sauce. For a quick, work-friendly lunch, make the meatballs ahead of time and reheat when you’re ready to assemble your sub. For a lower-carb option, enjoy with a side salad instead of a hoagie roll.
| Prep Time | 10 Minutes |
| Cook Time | 20 Minutes |
| Servings | Serves |
Ingredients
For the Meatballs
- 500 grams Lean Minced Beef
- 3/4 cup Panko Bread Crumbs
- 1/2 Onion diced
- 2 Egg
- 4 teaspoons Chili Powder
- 1 teaspoon Salt
- 2 tablespoons Olive Oil
For the Sauce
- 1 cup Barbecue Sauce
- 1/2 cup Water
- 1 tablespoon Vinegar (either white or apple cider)
To Serve
- 6 Whole Grain Hoagie Rolls (about 87 grams and 230 calories each)
- 1 cup Baby Spinach
Ingredients For the Meatballs
For the Sauce
To Serve
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Instructions
- Add the minced beef, breadcrumbs, onion, eggs, chili powder and salt into a bowl, and mix until well combined. Portion the meatballs into 1-inch balls (about 30 grams each) in diameter.
- Heat a medium non-stick skillet over medium heat, and add the cooking oil. Add the meatballs and sear them until they develop a brown crust. Then add in water, vinegar and barbecue sauce, and stir. When the mixture starts to bubble, turn the heat down to low and simmer the meatballs for 10 minutes.
- Serve 4 balls to one bread roll with spinach.
Recipe Notes
Serves: 6 | Serving Size: 4 meatballs + 1 hoagie roll + 1/4 cup spinach
Energizing Tips (optional)
- Serve with 1 ounce of mozzarella cheese for more calories, protein and fat. (Per serving: Calories: 632; Total Fat: 21g; Carbohydrate: 76g; Dietary Fiber: 4g; Sugar: 17g; Protein: 39g)
- Serve 1/2 cup salad greens for flavor and fiber. (Per serving: Calories: 563; Total Fat: 16g; Carbohydrate: 75g; Dietary Fiber: 4g; Sugar: 17g; Protein: 32g)
- Serve with 1/4 avocado for creaminess, calories and healthy fats. (Per serving: Calories: 602; Total Fat: 21g; Carbohydrate: 77g; Dietary Fiber: 6g; Sugar: 17g; Protein: 32g)
Credit : https://blog.myfitnesspal.com/bbq-meatball-sub/
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