Monday, November 9, 2009

Chicken/Turkey Meatball Grinders

Adapted from a lowfat sandwich book Adam found somewhere

1 lb ground chicken
1/2 C bread crumbs
1 egg white
3 T finely chopped fresh parsley
2 cloves garlic, minced
1/4 t salt
1/8 t pepper
Nonstick cooking spray
1/4 chopped onion
1 can (8 oz) diced tomatoes
1 can (4 oz) reduced sodium tomato sauce
1 t dried Italian seasoning
4 small hard rolls (French or Italian), split
2 T grated Parmesan cheese

1. Combine chicken, bread crumbs, egg white, parsley, garlic, salt, and pepper in a medium bowl. Form mixture into 12-16 meatballs.
2. Spray medium nonstick skillet with cooking spray; heat over medium. Add meatballs; cook and stir about 5 minutes or until browned on all sides (I seem to recall this takes more than 5 minutes). Remove meatballs from skillet.
3. Add onion to skillet; cook and stir 2-3 minutes. Stir in tomatoes, tomato sauce, and Italian seasoning; heat to a boil. Reduce heat to low and simmer, covered, 15 minutes. Return meatballs to skillet; simmer, covered, 15 minutes.
4. Place 3-4 meatballs in each roll. Divide sauce evenly and spoon over meatballs. Sprinkle with cheese. (Also good if you add some pasta sauce and serve over spaghetti or other pasta of choice.)

Note: meatballs are also good with spaghetti or other pasta, with a jar of spaghetti sauce or with the homemade sauce described here.

Makes four servings of about 340 calories each (7 g fat = 17% of calories)

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