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  1. Home
  2. nut free lunch recipe

Meatball sub

Beef up your filling with 
a tasty sauce and salad, and have yourself a ball! - by Alison Pickel
  • 17 Sep 2015
Meatball sub
Cook: 10 Minutes - easy - Makes 1 - nut-free - pregnancy-safe
Proudly supported by
Beef up your filling with 
a tasty sauce and salad, and have yourself a ball!

Ingredients

65 g Baker's Delight wholemeal gluten-free rolls or long roll

50 g iceberg lettuce, torn

4 slices tomato

1 Tbsp grated reduced-fat cheese

Tomato sauce

1 tomato, chopped

1 clove garlic, crushed

80 ml water

Meatballs

80 g extra-lean beef mince

1 Tbsp dried multigrain breadcrumbs or gluten-free breadcrumbs

½ tsp dried oregano

1 egg yolk (from 50g egg)

Freshly ground black pepper to season

Olive oil cooking spray

Method

  1. Preheat oven to 190°C (fan-forced). Line a small oven tray with baking paper. To make meatballs, put mince, breadcrumbs, oregano and egg yolk in a small bowl. Season with pepper. Using your hands, mix well to combine. Shape mixture 
into 4 even-sized meatballs.
  2. Spray a small non-stick frying pan with cooking spray and heat over a medium-high heat. Add meatballs and cook, turning occasionally, for 2-3 minutes or until well browned. Transfer to prepared tray and bake for 5 minutes or until meatballs are just cooked through.
  3. Meanwhile, to make tomato sauce, put tomato, garlic and water in a small saucepan. Cover and bring to a simmer over a high heat. Reduce heat to medium and cook, covered, for 5 minutes or until tomato breaks down and forms a thick sauce. Mash with a fork, if you like.
  4. Split roll in half and put lettuce and tomato on base. Arrange meatballs on top. Spoon over tomato sauce and sprinkle with cheese. Add roll top and serve.
  • nut free lunch recipe
  • beef mince recipe

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