Wednesday, May 5, 2010

Meatball Sub with Roasted Veggies

The other day I heard a family member state they had the meatball marinara sub at Subway. Little did they know this is the "worst" sandwich offered at Subway with 580 cals, 23 g fat, 9g saturated fat, 1 g TRANS fat, and 1530g sodium in just 6 inches.

A healthy lifestyle is about having the knowledge....they just didn't know. That's why I do what I do with Sara B Consulting, creating one healthy lifestyle at a time!

Here's a healthier and cleaner alternative to the popular
Meatball Sub
with Roasted Veggies
1 lb lean ground beef...I used 1 lb grass fed beef mixed with 1 lb turkey breast to double the recipe
1/4 c rolled oats
1 large egg white
1 T tomato paste
1 tsp dried thyme
1 tsp oregano, divided
1/2 tsp ground black pepper
2 cloves garlic or 1tsp jarred garlic
olive oil cooking spray
1/2 medium zucchini, cut into 1/2 inch wide strips
1/2 medium red bell pepper, cut into 1/2 inch wide strips
1/2 yellow onion, cut into 1/4 inch wide strips
1 tsp extra virgin olive oil
1 c fresh tomatoes, seeded, chopped and squeezed to release juices, seed and juices discarded
1 tsp dried basil
whole wheat baguette (widest one you can find....I bought mine in the HyVee bakery)
Preheat oven to 400F. In large bowl, combine meat, oats egg white, tomato paste, thyme, 1/2tsp oregano, black pepper, and 1 clove garlic.

Form meat mix into 1 inch balls.

In a small bowl stir together tomatoes, basil, remaining 1/2 tsp oregano, and remaining 1 clove garlic. Toss meatballs in tomato mix to cover them. Spray baking sheet with nonstick spray or olive oil and place coated meatballs on sheet.

Pour any remaining tomatoes on top. On another baking sheet toss veggies with olive oil and place both pans in the oven for 15 minutes. When timer goes off remove meatballs and set aside. Stir veggies and bake for another 10 minutes.
Slice baguette into 4 sections, then slice each piece horizontally so it opens like a book.

Tear out a bit of bread from each section to make room for the meatballs. Toast bread in toaster or under the broiled till crisp.

Open bread, place 2-3 meatballs on bottom section, top with veggies. Enjoy! You may choose to add BBQ or ketchup for addition sauce OR shredded mozzarella.
Nutrients: about 452 cals, 10g fat, 3g sat fat, 59g carbs, 8g fiber, 25g protein

a beautiful side salad to accompany my sandwich
Until next time...
look good, feel good, do good


  1. Whoa I had no idea the meatball sub at subway had that many calories! It is usually my go to choice over there...I am going to have to switch to turkey. Also, for making meatballs at home, Original Brat Hans meatballs have no preservatives, hormones or antibiotics.

  2. David,
    Thanks for telling me about Original Brat Hans Meatballs. They look yummy! I will have to keep my eyes peeled for them at the grocery store!