Sicilian Meatball Sub

Sicilian Meatball Sub: Submitted by: Bayou Babe | Date Added: 11 Apr 2010

Ingredients:

Makes 4

Sandwich
4 Official Kimkins Protein Rolls
1 cup shredded lowfat mozzarella cheese
1/2 cup Hunts Traditional Spaghetti Sauce

Meatballs
1 lb 95% extra lean ground beef
3 green onions, diced very fine
1 medium egg, beaten
1/4 cup grated Parmesan cheese
1 1/2 tablespoons Worcestershire sauce
3 dashes Tabasco sauce, or to taste
2 teaspoons Italian seasoning
3/4 teaspoon red pepper flakes
1/2 teaspoon garlic powder
1/4 teaspoon each salt & pepper

Preheat oven to 400 F. Cover 9x13" baking sheet with aluminum foil and treat with cooking spray.

Slice protein rolls partially through lengthwise to make a bun, but don't cut all the way through. Coat insides with cooking spray and sprinkle lightly with garlic powder.

Add ground beef to large mixing bowl and sprinkle with oregano, pepper flakes, pepper, garlic powder and Italian seasoning. Add egg, green onion & parmesan cheese and mix until blended.

Form into 16 meatballs and place on baking sheet.
Bake 20-30 minutes or until cooked through. Remove from heat.

For each protein roll add 4 meatballs and top with 2 tablespoons spaghetti sauce & 1/4 cup shredded mozzarella and place on baking sheet.

Bake 8-10 minutes or until cheese is bubbly and serve hot! 


Calories: 334
Carbs: 7 grams
Protein: 38 grams
Fat: 8 grams

Official Kimkins Protein Roll: Submitted by: Official Kimkins | Date Added: 17 Mar 2007

Ingredients:

Makes 12 rolls (savory, not sweet)

6 egg separated, plus 2 egg whites
1 scoop 0 carb protein powder
6 tablespoons 2% cottage cheese
1 tablespoon granulated Splenda
1 teaspoon cream of tartar
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon garlic powder
1/4 teaspoon salt

Cooking Instructions:

Missing bread on your low carb diet? There's plenty of low carb bread recipes on the 'net, but this one submitted by a Kimkins member is one of the best -- and lowest!

These rolls are NOT sticky and resemble a hamburger bun.

Preheat oven to 300 F with racks in the middle and bottom third. Separate eggs and prepare 2 baking sheets with parchment paper or use Silpat nonstick liners.

Put all egg whites in a metal bowl and whip at high speed. When beginning to foam add cream of tartar and whip until stiff (won't fall out when you turn the bowl upside down).

Put remaining ingredients (including yolks) in a Magic Bullet and mix until smooth. Add this mixture a tablespoon at a time to the whites and fold carefully until incorporated. Don't deflate the egg whites.

Place 6 mounds on each cookie sheet and bake for 30 minutes, rotating cookie sheets after 15 minutes. Remove from oven and let rest 5 minutes. Remove rolls to a cooling rack to cool completely before storing.

These can be frozen but wrap each roll separately to prevent sticking together.

Calories: 55
Carbs: 1 gram
Protein: 6 grams
Fat: 3 grams