Healthy Meatball Sub Recipe: 48g Protein, 520 Cal in 35 Min

Healthy Meatball Sub Recipe: 48g Protein, 520 Cal in 35 Min from CrossFit BC. Healthy meatball sub rebuild with lean chicken meatballs, lower-sugar marinara, and real cheese. 520 cals, 48g protein, freezer-friendly.

Course:

Lunch

Cuisine:

Italian-American

Prep time:

15 min

Cook time:

20 min

Total time:

35 min

Servings:

4

Ingredients:

12 items

Per serving:

520 kcal, 48g protein, 42g carbs, 16g fat

What you need: 500 g Lean ground chicken or turkey, 1 large Egg, 3 tbsp Grated parmesan, 0.33 cup Whole-wheat panko, 3 cloves Garlic cloves (minced), 1 tbsp Italian seasoning, 0.25 tsp Red pepper flakes, 1.5 cups Lower-sugar marinara, 0.75 cup Part-skim mozzarella (shredded), 4 rolls Sub rolls (whole-grain, around 60g each), 0.25 cup Fresh basil, 1 tsp Salt and pepper.

How it comes together: Preheat oven to 425°F (220°C). Line a sheet pan with parchment. In a bowl, mix ground chicken, egg, parmesan, panko, half the garlic, italian seasoning, red pepper flakes, salt, and pepper. Mix gently with your hands until just combined. Roll into 16 meatballs, about the size of a golf ball. Place on the sheet pan with space between them.

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.