Homemade Meatball Subs

Kids love meatballs, and moms and dads will love all the nutrients in the vegetables hidden in this recipe. Spoon some into a nutritious sandwich, or serve the original recipe over spaghetti.

Ingredients

• 1 jar (570 ml) Healthy Harvest® Tomato & Basil Pasta Sauce
• 1 small carrot, peeled and chopped
• 1/2 small chopped zucchini
• 2 cloves of garlic, minced
• 1 slice of wholemeal bread cut into cubes
• 1/3 cup grated Parmesan cheese
• 3 tablespoons of milk
• 1 egg
• 1 1/2 teaspoons of Italian dried herbs
• 1/4 teaspoon each sea salt and freshly ground black pepper
• 1 lb (454 g) lean ground beef

Preparation

1. Thinly chop the carrot, zucchini, and garlic in a food processor. Add the bread, cheese, milk, egg, dried herbs, salt, and pepper, and blend the ingredients without puréeing.
2. Pour into a bowl. Then add the crumbled beef. Mix gently to blend with other ingredients; prepare 18 meatballs.
3. Meanwhile, heat the sauce in a large frying pan over medium heat. Then add the meatballs to the sauce and partially cover. Simmer for 15 minutes, turning meatballs over after 8 minutes. Sprinkle the cheese over the meatballs and serve them on submarine rolls or a bed of hot cooked spaghetti.

Tip:

If you do not have a food processor, use a grater to finely chop the carrot and zucchini.

By portion (3 dumplings with sauce):

267 calories, 13 g fat, 5 g saturated fat, 86 mg cholesterol, 634 mg sodium, 13 g carbohydrates, 2 g fiber, and 23 g protein. Excellent source of vitamin B12 and zinc. Good source of riboflavin and iron.