Upgrade your lunch with a high-protein meatball sub made in minutes
In short: Learn to prepare a macro-friendly meatball sub featuring a lean ground chicken and beef blend. This video demonstrates how to craft a flavorful, ten-minute tomato sauce from scratch, providing a balanced meal that delivers 43 grams of protein at 545 calories.
The recipe utilizes a mixture of ground beef and ground chicken to balance flavor and leanness. By searing the meatballs on three sides before simmering them in a quick-cooked tomato sauce, you achieve a tender texture without a lengthy cook time.
The accompanying sauce relies on canned diced tomatoes, fresh garlic, and basil. By sautéing the garlic briefly and simmering the tomatoes under a lid, the sauce develops depth in just ten minutes. For added protein or creaminess, the dish can be finished with a blend of cottage cheese and parmesan or mozzarella on a toasted roll.
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Sources
- Summary by Intellect · source: Macro Friendly Monday Ep. 4 | Meatball Sub with 10 minute Tomato Sauce | 545 Calories, 43g Protein
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