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Menu planner: Tasty meatball subs offer an inexpensive treat

Thinking ahead to your next few meals? Here are some main dishes and sides to try.

Meatball subs are tasty and easy to make.
Meatball subs are tasty, filling and easy to make.
Cattlemen’s Beef Council

Meatball subs

Makes 4 servings

Preparation time: 15 minutes

Cooking time: about 20 minutes

INGREDIENTS

1 pound 96% lean ground beef

1/4 cup seasoned dry bread crumbs

2 egg whites or 1 egg, beaten

2 tablespoons water

1/4 teaspoon coarse salt

1/8 teaspoon pepper

2 cups red pasta sauce

4 crusty Italian bread rolls (5 to 6 inches each)

4 tablespoons giardiniera, drained (optional)

Heat oven to 400 degrees. Combine ground beef, bread crumbs, egg, water, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into 12 (2-inch) meatballs. Place on rack in broiler pan coated with cooking spray. Bake 18 to 20 minutes. Heat pasta sauce according to directions in medium saucepan. Add hot cooked meatballs to sauce; stir to coat evenly. Divide meatballs and sauce evenly among split rolls. Top each with giardiniera, if desired.

Per serving: 472 calories, 37 grams protein, 11 grams fat (22 percent calories from fat), 3.5 grams saturated fat, 55 grams carbohydrate, 109 milligrams cholesterol, 921 milligrams sodium, 4 grams fiber.

Carb choices: 4.

Honey-lemon rack of lamb

Makes 4 to 5 servings (each 3 ounces cooked weight)

Preparation time: 15 minutes

Cooking time: 30 minutes; standing time: 5 to 10 minutes

INGREDIENTS

2 to 2 1/2 pounds well-trimmed lamb rib roasts

2 cloves garlic, sliced

1/3 cup honey

1/4 cup packed light brown sugar

1/4 cup fresh lemon juice

1/8 teaspoon garlic powder

1/4 teaspoon coarse salt

1 teaspoon lemon zest (yellow part only)

1 tablespoon chopped fresh mint

1/4 cup finely chopped walnuts

Heat oven to 350 degrees. Cut 1-inch-deep slits in lamb; insert garlic slices. Place lamb in shallow roasting pan. In a small saucepan, combine honey, brown sugar, lemon juice, garlic powder and salt; cook over low heat until bubbly, stirring until sugar dissolves. Remove from heat; stir in lemon zest, mint and walnuts. Spoon glaze over lamb. Bake 30 minutes or until internal temperature reaches 135 degrees; baste occasionally. Remove from oven; let stand 5 to 10 minutes. Slice and serve.

Per serving: 356 calories, 21 grams protein, 14 grams fat (34 percent calories from fat), 3.7 grams saturated fat, 39 grams carbohydrate, 64 milligrams cholesterol, 197 milligrams sodium, 1 gram fiber.

Carb choices: 2.5.

Cheesy pasta with mushrooms

Servings: makes 5 servings

Preparation time: 10 minutes

Cooking time: less than 15 minutes, plus pasta

INGREDIENTS

12 ounces bow-tie pasta

1 tablespoon olive oil

1 pound assorted or white fresh mushrooms, sliced

1/2 teaspoon coarse salt

1/4 teaspoon pepper

1 cup no-salt-added vegetable broth

1 (4-ounce) package garlic-and-herb spreadable cheese

Chopped fresh parsley for garnish

Cook pasta according to directions. Meanwhile, in a large nonstick skillet, heat olive oil on medium-high. Add mushrooms; sprinkle with salt and pepper. Cook 8 minutes or until lightly browned, stirring occasionally. Stir in broth and cheese; heat through, stirring to combine. Drain pasta. Add pasta to sauce and toss to mix. Garnish with parsley.

Per serving: 350 calories, 13 grams protein, 8 grams fat (20 percent calories from fat), 3 grams saturated fat, 57 grams carbohydrate, 16 milligrams cholesterol, 356 milligrams sodium, 3 grams fiber.

Carb choices: 4.

Penne casserole

Heat oven to 350 degrees. Cook 4 cups penne (or another shape) pasta according to directions; drain. Meanwhile, cook 1/2 pound bulk Italian sausage 4 minutes on medium or until no longer pink; drain. In a 2 1/2-quart casserole dish, mix cooked pasta, cooked sausage, 3 cups no-salt-added red pasta sauce, 1 (4-ounce) can drained sliced mushrooms and 1/4 cup canned sliced black olives. Cover and bake about 30 minutes or until hot and bubbly. Sprinkle with 1/2 cup shredded part-skim mozzarella. Bake uncovered 5 minutes or until cheese melts.

Broiled tandoori chicken

Combine 1 cup fat-free plain yogurt, 1/4 cup fresh lime juice, 2 tablespoons canola oil, 4 cloves minced garlic, 2 tablespoons finely chopped fresh ginger, 1 teaspoon curry powder, 1 teaspoon coarse salt, 1/2 teaspoon cumin, 1/2 teaspoon ground mustard, 1/2 teaspoon cayenne pepper, 1/2 teaspoon black pepper and 1/4 teaspoon turmeric; mix well. Place 4 boneless skinless chicken breast halves in a glass baking dish; pour marinade over chicken. Cover and refrigerate 2 hours to overnight; turn occasionally. Heat broiler. Remove chicken and discard marinade; broil 6 to 8 minutes per side or until chicken is golden-brown and no longer pink on the inside. Serve with basmati rice, steamed carrots a Boston lettuce salad and naan.