Meatball subs have long been a beloved comfort food, combining the rich flavors of tender meatballs with savory marinara sauce and gooey cheese. However, traditional meatball subs can often be heavy and high in fat. Enter the Cheesy Turkey Meatball Sub Sandwich, a lighter yet equally delicious alternative. By using ground turkey, this recipe offers a leaner protein option without compromising on taste. The addition of cheese not only enhances the flavor but also adds a delightful creaminess that takes this sandwich to the next level.
Ingredients
– 1 pound ground turkey
– 1 cup Italian-style breadcrumbs
– 1/2 cup grated Parmesan cheese
– 1/4 cup fresh parsley, chopped
– 1 teaspoon garlic powder
– 1 teaspoon onion powder
– 1 teaspoon Italian seasoning
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/2 cup marinara sauce (plus extra for serving)
– 4 sub sandwich rolls
– 1 cup shredded mozzarella cheese
Instructions
1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a large bowl, combine the ground turkey, Italian breadcrumbs, grated Parmesan cheese, chopped parsley, garlic powder, onion powder, Italian seasoning, salt, and black pepper. Mix until just combined.
3. Form the mixture into meatballs, about 1.5 inches in diameter, and place them on the prepared baking sheet.
4. Bake the meatballs in the preheated oven for 20-25 minutes, or until they are cooked through and golden brown.
5. While the meatballs are baking, heat the marinara sauce in a saucepan over medium heat.
6. Once the meatballs are done, remove them from the oven and add them to the saucepan with the marinara sauce. Gently toss to coat.
7. Slice the sub sandwich rolls lengthwise, and place them on a serving platter.
8. Spoon the meatball and marinara mixture into each sub roll, then top with shredded mozzarella cheese.
9. Return the assembled subs to the oven and bake for an additional 5-7 minutes, or until the cheese is melted and bubbly.
Understanding the Ingredients
Ground Turkey
Ground turkey is a versatile and lean protein that serves as the foundation for our meatballs. It provides a lighter alternative to traditional beef or pork, making it a healthier choice without sacrificing flavor. Its mild taste allows it to absorb the spices and seasonings, ensuring a delicious bite every time.
Italian-Style Breadcrumbs
Italian-style breadcrumbs are essential for adding texture and flavor to the meatballs. They help bind the ingredients together while providing a delightful crunch. The herbs and spices mixed within the breadcrumbs enhance the overall taste of the dish.
Parmesan Cheese
Parmesan cheese plays a crucial role in flavor enhancement and moisture retention within the meatballs. It adds a rich, nutty flavor that complements the turkey and marinara sauce beautifully.
Fresh Parsley
Fresh parsley not only adds a pop of color but also brings a fresh herbaceous note to the meatballs. Herbs are vital in cooking as they help balance flavors and elevate the dish.
Spices and Seasonings
The combination of garlic powder, onion powder, and Italian seasoning forms the flavor backbone of the meatballs. These spices infuse the turkey with aromatic depth, making each bite flavorful and satisfying.
Marinara Sauce
Choosing the right marinara sauce is key to achieving optimal taste. A good-quality sauce will have a rich tomato flavor with the right balance of sweetness and acidity, complementing the turkey meatballs perfectly.
Sub Sandwich Rolls
The type of roll you choose can significantly enhance your sandwich experience. Opt for crusty Italian or hoagie rolls that can hold up against the filling and provide a satisfying texture contrast.
Step-by-Step Guide to Making Cheesy Turkey Meatball Subs
Preparation of the Meatballs
To start, gather all your ingredients and a large mixing bowl. Combine the ground turkey with the breadcrumbs, Parmesan cheese, parsley, and spices. It’s important to mix these ingredients gently to avoid overworking the turkey, which can lead to dense meatballs. Once everything is well incorporated, shape the mixture into meatballs of equal size for even cooking. Place them on the baking sheet, ensuring they have space between them for heat circulation during baking.
Cooking Process
Baking at the Right Temperature
Baking your turkey meatballs at the correct temperature is crucial for achieving the ideal texture and flavor. Preheat your oven to 400°F (200°C) to allow the meatballs to cook evenly. This temperature ensures a crispy exterior while keeping the inside juicy and tender. Keep an eye on the cooking time; typically, meatballs take about 20-25 minutes to reach the perfect doneness. Use a meat thermometer to check for an internal temperature of 165°F (74°C) for food safety.
Heating the Marinara Sauce
To achieve a rich and flavorful marinara sauce, heat it gently in a saucepan over medium-low heat. Stir occasionally to prevent sticking and ensure even heating. For a thicker consistency, allow the sauce to simmer uncovered for a few minutes. To enhance the flavor, consider adding a pinch of sugar to balance the acidity or a splash of red wine for depth. Fresh herbs like basil or oregano can also be stirred in at the end for a burst of freshness.
Combining Meatballs with Sauce
Once your meatballs are baked, it’s time to combine them with the marinara sauce. Gently toss the meatballs in the sauce in a large bowl or saucepan, ensuring that each meatball is evenly coated. This technique not only enhances the flavor but also helps the meatballs absorb the sauce, creating a delicious harmony of tastes. Avoid over-stirring, as this can break apart the meatballs.
Assembling the Subs
Assembling your cheesy turkey meatball subs is an art in itself. Start with a fresh sub roll, sliced lengthwise but not all the way through. Layer a generous amount of meatballs in sauce, ensuring they are packed closely together. Top with shredded mozzarella or provolone cheese, allowing the cheese to melt beautifully over the meatballs. This step not only adds flavor but also creates a visually appealing sandwich.
Broiling for Cheese Melting
Broiling your assembled subs is key to achieving that golden, bubbly cheese finish. Set your oven to broil and place the subs on a baking sheet. Keep a close watch as they broil for about 2-5 minutes, or until the cheese is melted and bubbly. Be cautious not to burn the bread; the broiler works quickly, so stay nearby to monitor the progress closely.
Serving Suggestions
Pairing with Side Dishes
To make your cheesy turkey meatball subs a complete meal, consider pairing them with crispy potato chips, a fresh side salad, or tangy pickles. The crunch of the chips complements the softness of the sandwich, while a salad adds a refreshing contrast. Pickles can provide a zesty kick that balances the richness of the cheese and sauce.
Accompaniments to Complement the Flavors
For an extra layer of flavor, serve your meatball subs with a side of garlic bread or a hearty soup. A simple side of roasted vegetables can also enhance the meal’s nutritional profile and add color to your plate. Consider offering a selection of condiments, such as hot sauce or a drizzle of balsamic glaze, to allow guests to customize their sandwiches to their taste.
Nutritional Benefits of Cheesy Turkey Meatball Subs
Health Benefits of Using Turkey
Using turkey instead of beef in meatballs offers several health benefits. Turkey is lower in fat and calories, making it a healthier choice for those looking to reduce their saturated fat intake. Additionally, turkey is a great source of protein, essential for muscle repair and growth, making this meal both satisfying and nutritious.
Nutritional Breakdown per Serving
Each serving of cheesy turkey meatball subs typically contains approximately 350-450 calories, depending on the portion size and ingredients used. You can expect around 25-30 grams of protein, 30-40 grams of carbohydrates, and 15-20 grams of fat. To maintain a balanced diet, consider serving these subs with a side of vegetables or a salad to increase fiber intake.
Portion Control and Moderation
While cheesy turkey meatball subs are delicious, practicing portion control is essential for maintaining a balanced diet. Consider serving one sub with a small side of chips or salad to keep your meal satisfying without overindulging. This approach allows you to enjoy the flavors while still being mindful of your overall dietary intake.
Conclusion
Cheesy turkey meatball subs are a delightful and comforting meal that combines robust flavors with a satisfying texture. The ease of preparation makes them an excellent choice for busy weeknights or casual gatherings. With their nutritional benefits and delicious taste, these subs are sure to please family and friends alike. We encourage you to try this recipe and enjoy a hearty meal that embodies both flavor and satisfaction.
