Italian American cuisine is given credit for this delicious sandwich around the turn of the Century. Great for summer company and groups of all ages. Served alongside a simple Lucali Italian Salad.
Italian Meatball Subs
Messy, gooey and delicious; the rich fall flavours packed into a sub on a cool summer day! We build our own to count the Carbs and to distinguish gluten and gluten free.
We have changed out the meatball recipe a bit, from our standard beef Meatballs – Gluten and Gluten Free, with the addition of fresh basil and prosciutto. Both are good choices.
If there is time we make a quick Marinara Sauce, which takes about 30 minutes. If you don’t have that kind of time our favourite bottled is Rao’s Marinara (or any of their sauces for that matter).
Ingredients
- 1 lb. (454 gr) lean hamburger 0 CHO
- 2 TBSP (24 gr) Sticklings Rice Bread Crumbs (17 CHO/20 gr) 20.4 CHO
- ¼ cup (20 gr) Parmesan Cheese, grated 0 CHO
- 1 egg beaten 0 CHO
- 2 TBSP (15 gr) red onion, finely diced 1.5
- ¼ cup milk 3 CHO
- ¼ tsp salt 0 CHO
- ¼ tsp. pepper 0 CHO
- 2 TBSP (5 gr) fresh basil, chopped + more for garnish 0 CHO
- 3 slices (35 gr) prosciutto, chopped 0 CHO
- Fresh Mozzarella sliced to garnish 0 CHO
MEATBALLS TOTAL CHO 24.9 CHO
- MEATBALLS TOTAL WEIGHT 608 GRAMS
- 24.9 CHO DIVIDED BY 608 GRAMS = .04 CHO/GRAM
- 20 MEATBALSS = 30 GRAMS EACH UNCOOKED
- 20 MEATBALLS = 20 GRAMS COOKED (.04 CHO x 20 GRAMS) .8 CHO EACH
*MARINARA SAUCE CHO WILL BE DEPENDENT ON YOUR PRODUCT AND SERVING SIZE
*HOAGIE OR HOTDOG BUN CHO WILL BE DEPENDENT ON YOUR PRODUCT AND SERVING SIZE.
Instructions
- Pre heat oven to 400 and line a baking sheet with parchment.
- In a medium dish add the rice crumbs, grated Parmesan and milk. Stir to incorporate and let rest 10 minutes.
- Meanwhile place hamburger in another medium dish.
- Start to prep the remaining ingredients, which will first get mixed into the milk and crumb mixture (after the 10-minute rest) and then into the beef.)
- The easiest way for us to form the same sized meatballs is with a cookie scoop. Use the size you prefer and count the weight/Carbs unless using a 1.2 TBSP scoop such as we did.
- Place all meatballs on parchment lined sheet and cook for 20 minutes.
- Remove from oven and when cool enough to handle, place on paper towel lined dish.
- When completely cool they may be stored in the refrigerator (or frozen) in a Zip Lock bag until ready to use.
- Make Marina or warm pre purchased.
- The meatballs can be served family style or individually.
- Place meatballs in an oven proof dish, top with marinara and slices of fresh mozzarella. Broil until cheese melts, gets a bit of color and sauce is bubbling.
- Meanwhile, broil, or grill hoagie or hotdogs style buns, making sure to keep one side intact. We use a brush with a splash of olive oil once cooked or during cooking as you prefer.
- Add meatballs and sauce to the bun and enjoy!
Recipe Notes
PICTURED ABOVE:
1 Gluten Free Hotdog bun – 32 CHO
4 meatballs – 3.2 CHO
1/4 cup our quick Marinara – 2.94 CHO
Fresh mozzarella and basil to garnish
TOTAL CHO – 38.14 CHO
