Meatball Sub

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.

Partner: ALBERTA BEEF PRODUCERS (ABP)

Alberta Beef Producers (ABP)is a grassroots producer organization representing the unified voice of over 18,000 cattle and beef producers in Alberta. ABP is a true producer organization, run by producers, and working on behalf of producers to make the cattle and beef industry more sustainable and competitive. We are dedicated to maintaining a truly sustainable, competitive industry for the benefit of all society.

Author: Ontario Beans

Ontario Bean Growers is a not for profit organization that represents the interests of farmers in Ontario that grow dry edible beans.

Prep Time:
20 minutes
Cook Time:
40 minutes
Total Time:
1 hour
Yield:
6 servings (4 meatballs per sub)

Ingredients

  • 1 tbsp canola oil 15 mL)
  • 1 cup onion, finely chopped 250 mL)
  • 2 cloves garlic, minced
  • ½ lb lean ground beef 226 g)
  • 1 (19 oz) can black beans, drained, rinsed and finely chopped 540 mL)
  • 1 egg
  • ½ cup whole wheat breadcrumbs (125 mL)
  • ½ cup Parmesan cheese, grated (125 mL)
  • ¼ cup fresh parsley, chopped (60 mL)
  • 1 tsp dried oregano (5 mL)
  • ¼ tsp each salt and fresh cracked pepper (1 mL)
  • 6 6-inch (15 cm) whole wheat sub buns
  • 2 tbsp butter, melted (30 mL)
  • 1½ cups prepared marinara sauce (355 mL)
  • 1 cup mozzarella cheese, grated (250 mL)

Instructions

  1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
  2. 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.
  3. 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.
  4. 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).
  5. Meanwhile, slice sub rolls down the middle, but not all the way through. Brush buns with melted butter.
  6. 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.

Notes

Meatless Alternative: Replace ground beef with 227g (8 oz) of finely chopped mushrooms. Cook mushrooms with onion, until moisture has been released, about 8 minutes.

Nutrition

Serving Size: 1 Sub: Calories: 521, Sodium: 1117 mg, Fat: 22.7 g, Saturated Fat: 9.6 g, Trans Fat: 0.7 g, Carbohydrates: 54.3 g, Fiber: 1.8 g, Protein: 26.5 g

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