Marinara Meatball Sub Sandwich

Instructions

Lightly mist a large nonstick skillet with oil spray. Set over medium heat. In the skillet, combine the onion and garlic. Cook, stirring occasionally with a wooden spoon, for 3 to 5 minutes, or until the onion starts to soften but not brown. Reduce the heat to low. Add the tomatoes, water, sugar, oregano and oil. Stir to blend well. Refrigerate up to 1 week until ready to use.

Makes 2 cups, enough for 4 sandwiches

The Goods

Difficulty: ................. intermediate
Preparation: ............ about 30 minutes
Servings: ................. 4

Ingredients

olive oil spray

1 tablespoon dry bread crumbs

1 tablespoon fat-free milk

2 ounces 96 percent lean ground beef

1 tablespoon egg substitute

teaspoon dried parsley leaves

teaspoon garlic powder

teaspoon onion powder

teaspoon salt

cup Subway Marinara Sauce (see below)

1 submarine sandwich roll (about 6" long)

1 slice (-ounce) 2 percent milk white American cheese, halved diagonally

Subway Marinara Sauce

olive oil spray

cup plus 2 tablespoons finely chopped onion

2 teaspoons minced garlic

1 1/3 cups canned crushed tomatoes

cup water

2 teaspoons sugar

2 teaspoons dried oregano

1 teaspoon extra virgin olive oil

Health info:
57 calories, 2 g protein, 10 g carbohydrates, 1 g fat, trace sat. fat, 2 g fiber

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