Healthy Italian Sub Recipe: 42g Protein in 10 Minutes (510 Cal)

Name: Healthy Italian Sub Recipe: 42g Protein in 10 Minutes (510 Cal)
Prep time: 10 min
Total time: 10 min
Yield: 2 servings
Cuisine: Italian-American
Ingredients: 2 rolls Whole-grain sub rolls (60g each); 80 g Lean roast turkey (deli-sliced); 60 g Lean roast beef (deli-sliced); 30 g Genoa salami (thin-sliced); 30 g Capicola (thin-sliced); 2 slices Provolone slices; 1 cup Romaine or shredded iceberg; 1 medium Roma tomato (sliced); 4 thin slices Red onion (thin sliced); 2 tbsp Banana peppers (sliced, jarred); 2 tbsp Giardiniera (drained); 2 tsp Olive oil; 1 tsp Red wine vinegar; 0.5 tsp Dried oregano; 1 pinch Cracked black pepper

Healthy Italian Sub Recipe: 42g Protein in 10 Minutes (510 Cal) from CrossFit BC. A real-deal Italian deli sub, rebuilt. 510 calories, 42g protein, half the sodium. Salami, capicola, provolone, giardiniera. Ready in 10 minutes.

Course:: Lunch
Cuisine:: Italian-American
Prep time:: 10 min
Total time:: 10 min
Servings:: 2
Ingredients:: 15 items
Per serving:: 510 kcal, 42g protein, 40g carbs, 18g fat

What you need: 2 rolls Whole-grain sub rolls (60g each), 80 g Lean roast turkey (deli-sliced), 60 g Lean roast beef (deli-sliced), 30 g Genoa salami (thin-sliced), 30 g Capicola (thin-sliced), 2 slices Provolone slices, 1 cup Romaine or shredded iceberg, 1 medium Roma tomato (sliced), 4 thin slices Red onion (thin sliced), 2 tbsp Banana peppers (sliced, jarred), 2 tbsp Giardiniera (drained), 2 tsp Olive oil.

How it comes together: Slice each sub roll lengthwise without cutting all the way through, hinge it open. Whisk olive oil, red wine vinegar, oregano, and pepper in a small bowl. Brush the inside of both rolls with the mixture. Layer in this order on each roll: lettuce on the bottom (it acts as a moisture barrier), then turkey, roast beef, salami, capicola, provolone.

This recipe comes from the CFBC Test Kitchen, where our coaches cook the meals we actually recommend to members training five to seven days a week. Every recipe lists real ingredients, real timings, and the protein and calorie numbers we use when we build nutrition plans in Olympic Village.