Monday, March 22, 2010

Marinara Sauce + Meatballs = Meatball Sandwich

These recipes all came from the Biggest Loser Family Cookbook! You can use them all separate for different meals, or put them together to make meatball sandwiches (which is what we did)!

Main Event Marinara Sauce (Page 162):
Olive Oil Spray
1 cup minced yellow or white onion
2 tablespoons freshly minced garlic
1 (28 ounce) can crushed tomatoes
1/4 cup water
2 tablespoons no salt added tomato paste
2 teaspoons honey
1 tablespoon dried oregano
2 teaspoons dried basil
1/2 teaspoon crushed red pepper flakes
salt, to taste (optional)

Spray a medium nonstick saucepan with olive oil spray and place over medium heat. Add the onion and garlic and cook until just becoming tender (they should not brown), 4-6 minutes. Reduce the heat to low and with a wooden spoon stir in the tomatoes, water, tomato paste, honey, oregano, basil, and pepper flakes until well combined. Cover and cook, stirring occasionally, for at least one hour. Season with salt if needed. Makes SEVEN 1/2 cup servings.

Per Serving: 63 calories, 3 g protein, 15 g carbohydrates, less than 1 g fat, 0 mg cholesterol, 3 g fiber, 156 mg sodium.

New Favorite Meatballs (Page 87):
Olive oil spray
2 egg whites
1/2 cup quick cooking oats
1/4 cup fat free milk
1/2 cup finely chopped fresh parsley
1 tablespoon dried minced onion
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/8 teaspoon crushed red pepper flakes
1 pound 96% lean ground beef

Preheat oven to 400 degrees. Lightly coat a large nonstick baking sheet with olive oil spray (I lined mine with foil first). In a medium bowl, using a fork, mix together the egg whites, oats, and milk until well combined. Add the parsley, onion, oregano, garlic powder, salt, and crushed red pepper flakes and mix until combined. Mix in the beef until well combined.

Make 32 uniform meatballs, each 1 1/4" diameter (use a cookie scoop or 2 tablespoons for ease). Roll the balls with your hands and arrange, not touching, on the prepared baking sheet. Bake for 7-10 minutes or until no longer pink inside (mine ended up baking a total of 20 minutes before they were completely done). Makes FOUR 8 meatball servings.

Per Serving: 194 Calories, 26 g protein, 10 g carbohydrates, 5 g fat, 60mg cholesterol, 2 g fiber, 252 mg sodium.

We combined these two recipes to make the Meatball Lovers' Must-Have Family-Sized Meatball Parmesan Sub (Page 54). Use a whole wheat baguette and top with 8 meatballs and 1/2 cup marinara sauce. Top with grated reduced fat parmesan cheese.

Per serving: 395 calories, 34 g protein, 48 g carbohydrates, 8 g fat, 63 mg cholesterol, 6 g fiber, 644 mg sodium

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