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Italian Meatball Subs

Nonstick cooking spray 
1/2 cup chopped onion 
3 teaspoons finely chopped garlic, divided 
1 can (14-1/2 ounces) Italian-style crushed tomatoes, un-drained 
2 bay leaves 
2-1/2 teaspoons dried basil leaves, divided 
2 teaspoons dried oregano leaves, divided 
3/4 teaspoon black pepper, divided 
1/4 teaspoon red pepper flakes 
1/2 pound 95% lean ground beef 
1/3 cup chopped green onions 
1/3 cup plain dry bread crumbs 
1/4 cup chopped fresh parsley 
1 egg white 
2 tablespoons water 
1/2 teaspoon dried marjoram leaves 
1/2 teaspoon ground mustard 
4 French bread rolls, warmed and cut in half lengthwise 

Spray large nonstick saucepan with cooking spray
Heat over medium heat until hot. Add onion and 2 teaspoons garlic
Cook and stir 5 minutes or until onion is tender
Add tomatoes with juice, bay leaves, 2 teaspoons basil, 1 teaspoon oregano, 1/2 teaspoon black pepper and red pepper flakes; cover. Simmer 30 minutes, stirring occasionally
Remove and discard bay leaves
Combine beef, green onions, bread crumbs, parsley, egg white, water, remaining 1 teaspoon garlic, 1/2 teaspoon basil, 1 teaspoon oregano, 1/4 teaspoon black pepper, marjoram and mustard in medium bowl until well blended Shape into 16 small meatballs
Spray large nonstick skillet with cooking spray
Heat over medium heat until hot
Add meatballs. Cook 5 minutes or until meatballs are no longer pink in centers, turning occasionally
Add meatballs to tomato sauce
Cook 5 minutes, stirring occasionally. 
Place 4 meatballs in each roll
Spoon additional sauce over meatballs. Serve immediately

Food exchange 2 Starch 1 Vegetable 2 Meat
(1 sub sandwich (with 4 meatballs)) 
Calories 282 Calories from Fat 30 % Total Fat 9 g Saturated Fat 3 g 
Cholesterol 35 mg Carbohydrate 32 g Fiber 1 g Protein 18 g Sodium 497 mg

Courtesy Diabetic Cooking

Serves 4