Comfort Food, NOT Diet Food

Meatball submarine sandwich. Photo/Ron DiggitySome people like Parmesan in place of provolone. Your call.

Meatball sub, Philly cheesesteak and Italian beef sandwiches are comfort food. Not low calorie sandwiches, but hearty sandwich-meals.

Any submarine sandwich starts with a good loaf of fresh baked french bread. I recommend using Muir Glen Organic Chunky Tomato Sauce* for your sub. Avoid heavy garlic and add a little basil.

This sandwich is a regal member of the sub sandwich family. Heavy and filling. Cook meatballs and let cool to room temperature and freeze immediately (recipe below). You can defrost quickly in the micro wave. Serve your sub piping hot but a warning, the cheese can be molten hot.

* If you're unfamiliar with the Muir Glen line of organic tomato sauces, salsa and purees, check it out next time you go grocery shopping. I use their tomatoes, pasta and pizza sauces. In nutritional comparison they are lower in calories and sodium then leading brands. And taste is far superior because they use organic ingredients. You can find their Chunky Tomato Sauce here. I highly recommend Muir Glen!

SERVE WITH: Something light, this is a filling sandwich. I like marinated cucumbers and sliced fresh tomato.

CALORIES: 600-750 depending on size of french bread.

Easy Meatball Sub

  • 4-6 inch French bread
  • 4 meatballs
  • 2 slices provolone
  • 1/4-1/2 cup spaghetti sauce

To prepare, spoon a little sauce inside French bread, place meatballs on top of that, then provolone and top with more spaghetti sauce. Use enough so sandwich is moist, but not drenched.

Wrap tightly in aluminum foil. Heat in 350F oven for 30 minutes or until the sandwich is heated through and cheese is melted.

Top with peppercini peppers if desired.


  • 1 lb. ground beef (90/10)
  • 1/2 cup dry bread crumbs
  • 1/4 cup milk (or less)
  • 1/2 t. salt
  • 1/2 t. Worcestershire
  • dash pepper
  • 1/4 cup minced onion
  • 1 egg
  • dash Tabasco sauce

  1. Heat oven to 400F.
  2. Mix all ingredients. Should be firm enough to hold shape while cooking, add more bread crumbs or milk as needed.
  3. Form 1.5 inch meatballs. Place on ungreased shallow pan. Bake uncovered for 20-25 minutes.
  4. Cool to room temperature, place on cookie sheet and freeze. When frozen store in freezer bags.

I double and triple this recipe for plenty of quick meals. Spaghetti with meatballs, subs, sweet and sour meatballs. Or make meatballs smaller for appetizers. Enjoy!

and leave Meatball Submarine Sandwich.

Return to HOME PAGE -- Healthy Diet Plan.