Meatball Heroes
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Mild in flavor, strong in appeal. Serve with corn chips, carrot and celery sticks.
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Lean ground beef
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1 lb.
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454 g
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Fine dry bread crumbs
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3/4 cup
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175 mL
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Garlic clove, minced
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1
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1
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Small onion
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1/2
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1/2
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Large egg
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1
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1
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Milk
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1/3 cup
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75 mL
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Grated light Parmesan cheese
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1/3 cup
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75 mL
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Salt
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1/2 tsp.
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2 mL
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Parsley flakes
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1/2 tsp.
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2 mL
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Dried whole oregano
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1/4 tsp.
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1 mL
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Pepper
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1/8 tsp.
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0.5 mL
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Cooking oil
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2 tsp.
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10 mL
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Small onion, thinly sliced rings
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1
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1
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Small green pepper, chopped
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1
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1
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Spaghetti sauce
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2 cups
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500 mL
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Water
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1/4 cup
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60 mL
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Small submarine buns, split
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7-8
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7-8
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Combine ground beef and bread crumbs in large bowl.
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Process next 9 ingredients in blender or food processor until smooth. Add to beef mixture. Stir well. Form into 1/2 inch (12 mm) balls. Place on lightly greased baking sheet. Bake in 425°F (220°C) oven for 10 minutes until no pink remains in beef. Remove to paper towel to drain.
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Heat cooking oil in large frying pan. Sauté onion for about 2 minutes until soft. Add green pepper. Sauté for about 3 minutes until soft. Stir in spaghetti sauce and water. Add meatballs. Cover. Simmer for 20 minutes, stirring occasionally.
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Remove small amount of bread from inside of each bun half. Toast, cut side up, under broiler. Fill bottom halves with meatballs and sauce. Cover with top halves. Makes 7 to 8 subs.
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1 sub:
462 Calories; 11.9 g Total Fat; 1284 mg Sodium; 25 g Protein; 63 g Carbohydrate;3 g Dietary Fiber
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Reprinted from Cook For Kids © Company's Coming Publishing Limited
www.companyscoming.com
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