Meatball Sub

Ingredients

• Bread crumbs

  Dry, grated, plain

  2 tbsp or 14g

• Lowfat milk

  Fluid, 1% milkfat, with added vitamin a and vitamin d

  2 tbsp or 31g

• Olive oil

  Salad or cooking

  ¼ tbsp or 3g

• Onions

  Sweet, raw

  ³⁄₁₆ onion or 66g

• Egg

  Whole, fresh eggs

  ½ large or 25g

• Parsley

  Raw

  ½ cup or 30g

• Garlic

  Raw

  3 cloves, minced or 9g

• Pepper

  Spices, black

  1 tsp or 2g

• Crushed red pepper flakes

  ½ tsp or 0.2g

• Italian Seasoning

  Shoppers Value

  1 tsp or 4g

• Ground beef

  95% lean meat / 5% fat, raw

  4 oz or 113g

• Parmesan cheese

  Grated

  ½ tbsp or 3g

• Hot Dog Buns, Ezekiel, Organic Sprouted Grain

  Food For Life

  1 serving or 100g

Directions

1. Cover a baking sheet with foil and spray lightly with cooking spray. Soak bread crumbs in milk in a small bowl for 20 minutes.
2. Heat olive oil in a skillet over medium heat. Cook and stir onions in hot oil until translucent, about 5-10 minutes.
3. Mix beef and pork together in a large bowl. Stir onions, bread crumb mixture, eggs, parsley, garlic, salt, black pepper, red pepper flakes, Italian herb seasoning, and Parmesan cheese into meat mixture with a rubber spatula until combined. Cover and refrigerate for about one hour.
4. Preheat an oven to 425 degrees F.
5. Using wet hands, form meat mixture into balls about 1 1/2 inches in diameter. Arrange onto prepared baking sheet.
6. Bake in the preheated oven until browned and cooked through, 15 to 20 minutes.
7. Recipe inspired by: http://allrecipes.com/recipe/220854/chef-johns-italian-meatballs/