Cut partially through the roll lengthwise (so that it opens wide enough to hold the sandwich ingredients). Place the roll on a plate. Place the cheese slices evenly along the length of the roll. Spoon on the meatballs and the remaining sauce. Close the sandwich, allowing the cheese to melt.
Makes 1 sandwich
404 calories, 28 g protein, 53 g carbohydrates, 10 g fat, 3 g sat. fat, 8 g fiber
Original Subway 6" Meatball Marinara: 610 calories, 24 g protein, 63 g carbohydrates, 24 g fat, 11 g sat. fat, 7 g fiber Even better, there is a lot of bread on this sandwich. Instead of using a 6" roll, buy a whole wheat or whole grain hot dog bun. The meatballs will fit perfectly.
The revised version will have 382 calories, 26 g protein, 51 g carbohydrates, 9 g fat, 3 g sat. fat, and 8 g fiber. You save 228 calories, 15 g fat, and 8 g sat. fat.
Drive-Through: Long day? Use a low-fat jarred marinara sauce instead of making it homemade. Subway's marinara is very sweet. Try to find a delicious marinara with a subtle but sweet flavor.
If you're really in a hurry, buy low-fat turkey meatballs. Just be sure that they are actually low in fat. Many prepared turkey meatballs derive 50 percent (or more) of their calories from fat.
Before You Start If you're cooking more than one sandwich at a time, you can multiply the ingredients in the meatballs easily.