Recipe: Devin Alexander's Subway's Meatball Marinara

April 27, 2006— -- Americans love fast food, but unfortunately, it's one of the reasons that as a nation we are getting fatter and fatter. To satisfy the fast food cravings of those who are trying to lose weight, Los Angeles food writer, chef and caterer Devin Alexander compiled her healthy alternatives to fast food favorites in her new book, "Fast Food Fix:75+ Amazing Recipe Makeovers of Your Fast Food Restaurant Favorites."

Read the recipe below.

Subway: Meatball Marinara

Save: 206 calories, 14 g fat, 8 g sat.fat

If you're a true meatball lover, the key thing Subway's sandwich does is make you crave more of their yummy, yummy meatballs. Each 6-inch sandwich contains only 4 tiny (1¼-inch, 3/4-ounce) meatballs. Being an East Coaster -- raised Italian, I take issue with that. We like meat. In fact, we expect meat. So I made my meatballs a bit bigger, while reducing the fat by more than 50 percent.

Another objection I have is that Subway puts American cheese on a Meatball Marinara sandwich. Do they even know what American cheese is in Italy? Though I've kept the recipe true to Subway, I always add mozzarella to mine, and I invite you to do the same. Plus, I've found some amazingly tasty low-fat mozzarella cheeses. If you disagree with me (I'm sure many of you will), feel free to stick with American. I promise not to take it personally.

* Subway said customers could choose from Swiss, cheddar, provolone, Pepper Jack or mozzarella for their meatball sub.

Ingredients

olive oil spray

1 tablespoon dry bread crumbs

1 tablespoon fat-free milk

2½ ounces 96 percent lean ground beef

1 tablespoon egg substitute

½ teaspoon dried parsley leaves

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon salt

½ cup Subway Marinara Sauce (see below)

1 submarine sandwich roll (about 6" long)

1 slice (½-ounce) 2 percent milk white American cheese, halved diagonally

Subway Marinara Sauce

Lightly mist a large nonstick skillet with oil spray. Set over medium heat. In the skillet, combine the onion and garlic. Cook, stirring occasionally with a wooden spoon, for 3 to 5 minutes, or until the onion starts to soften but not brown. Reduce the heat to low. Add the tomatoes, water, sugar, oregano and oil. Stir to blend well. Refrigerate up to 1 week until ready to use.

Makes 2 cups, enough for 4 sandwiches

Each serving: 57 calories, 2 g protein, 10 g carbohydrates, 1 g fat, trace sat. fat, 2 g fiber