Turkey Meatball Marinara Sandwich

Posted in: Recipes  on Wednesday, August 20, 2008
By Jim Shiebler

Turkey is one of the best choices when it comes to choosing a lean protein. Ground turkey can make delicious and nutritious casseroles and meatloaf, and it works especially well for making meatballs.

Meatballs are usually made with high-fat meat such as pork, beef, or even lamb. Their fat content is high because it is the fat that binds them together and allows them to hold their shape. In this recipe, we substitute the high-fat meat with ground turkey and bind the meatballs with egg whites and bread crumbs.

This month’s recipe is a terrific meatball marinara sandwich, which serves as a wonderful lunch. It’s easy to make and tastes delicious.

Yield: 2 sandwiches

Ingredients: Marinara sauce, meatballs, sandwich

Marinara Sauce:
1 teaspoon Bertolli Classico olive oil
½ onion, peeled and minced
4 cloves garlic, peeled and minced
3 tomatoes, cored and roughly chopped
¼ teaspoon dried oregano
½ teaspoon dried basil
a dash of cracked black pepper

Meatballs:
1 pound ground turkey breast (less than 3 % fat)
4 cloves garlic, peeled and minced
½ onion, peeled and finely minced
½ teaspoon dried basil
1 egg white
a dash of cracked black pepper

Sandwich:
(2) foot-long whole-wheat hero rolls
1 tablespoon ground nonfat parmesan cheese

Method:
Preheat:
Preheat oven to 400 degrees.

Marinara Sauce: Place olive oil, onions, and garlic in a warm saucepan. Sweat until clear, then add tomatoes and spices. Stew over a low heat for about 30 minutes, stirring frequently. While marinara is stewing, make the meatballs.

Meatballs: Add all ingredients to a mixing bowl and mix until evenly distributed. Form into 1 ½ inch meatballs. Spread meatballs out on a cookie-sheet tray and bake for about 15 minutes, turning over at least once. To determine doneness, make sure that when you poke the meatball with a toothpick, the excreted liquid is clear, not cloudy.

Marinara Sauce: Puree sauce with a hand blender or food processor until thick and smooth in consistency.

To Assemble: Warm rolls and cut in half. Fill with meatballs and top with marinara sauce and cheese.

Nutritional Value Per Portion:
Calories: 536
Protein: 64.8 grams
Carbohydrates: 55.1 grams
Fat: 6.9 grams

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Jim Shiebler is a leader in the integration of gourmet healthy cooking and natural exercise. He has published over 150 articles around the world in major food, health and fitness publications with his commitment to food and fitness. He has also appeared on numerous network television shows and can currently be seen daily hosting his own nationally televised healthy cooking show called "Fit Cuisine with Jim Shiebler" on The Health Network. He is available for cooking demonstrations, seminars and appearances.

To contact: Jim Shiebler, The Body Gourmet™, Inc., P. O. Box 60, Venice, CA. 90294, call (310) 661-7761