Biggest Loser Ryan's Meatball Sandwich

Biggest Loser Ryan's Meatball Sandwich

Ryan Benson has always been one for big portions. Now, though, those
portions include plenty of lean protein and veggies. “I loved the homemade
meatballs we were introduced to on the ranch,” he says. “By making an openfaced sandwich with them, I was able to eat plenty without needing too much bread.” This recipe ensures that Ryan has a big portion of lean protein without eating too many carbs.

MUSCLING-UP MEATBALLS

People are often surprised to learn that store-bought sausage and meatballs
made from chicken or turkey usually get 50 percent or more of their calories
from fat. That’s why I always make my own. This recipe is one of my favorites.
I’m pretty sure you’ll find these meatballs worthy of adding to your favorite
Italian dishes...and your guests (and kids!) will never suspect that they’re
low-anything. Also try them in Superior Spaghetti and Meatballs, Ryan’s Open-
Faced Meatball Sandwich, or on your favorite pizza. If you can’t find extra-lean
ground chicken, ask your butcher to grind chicken breasts for you. They’ll do it
free of charge at most major grocery stores...if you ask nicely, that is.

3/4 cup Ian’s Whole Wheat Panko Breadcrumbs or lightly
crushed Wasa Light Rye Crispbread
1/3 cup fat-free milk
1 pound extra-lean ground chicken
3 large egg whites
1/4 cup chopped fresh parsley leaves
1 tablespoon plus 1 teaspoon grated reduced-fat
Parmesan cheese
2 teaspoons garlic powder
2 teaspoons onion powder
1/2 teaspoon salt

Preheat the oven to 400°F. Lightly mist a medium baking sheet with olive oil
spray. Set aside.

In a mixing bowl, combine the bread crumbs or crushed crispbread and the
milk. Let stand for 2 to 3 minutes, or until the milk softens the crumbs. Add the
chicken, egg whites, parsley, cheese, garlic powder, onion powder, and salt. With clean hands or a fork, mix well. Divide the mixture into 16 equal pieces. Roll each piece between your palms to shape into a ball.

Place the meatballs, not touching, on the prepared baking sheet.
Bake for 12 to 15 minutes, or until no longer pink inside.

Makes 16 meatballs

Per meatball: 55 calories, 8 g protein, 4 g carbohydrates, less than 1 g fat
(trace saturated), 17 mg cholesterol, trace fiber, 119 mg sodium

If you’re using the meatballs in a soup or in a dish where smaller meatballs
would work better, use a 11/4” cookie scoop or 2 tablespoons to form 11/4”
meatballs. Reduce the baking time to 8 to 10 minutes. Makes about 24
meatballs.

3 regular Muscling-Up Meatballs
1/3 cup sauce from Superior Spaghetti and Meatballs or
other low-sugar, low-fat marinara sauce
1 whole-grain or whole-wheat hot dog bun
1/4 cup (1 ounce) shaved low-fat mozzarella cheese

In a small microwaveable bowl, combine the meatballs and the sauce.
Microwave on low power in 30-second intervals until warmed through.
Meanwhile, preheat a small nonstick skillet over medium heat. Place the bun,
cut side down, in the pan. Cook for 3 to 5 minutes, or until toasted.

Place the bun, toasted side up, on a serving plate. Top evenly with the cheese
and the meatballs. Spoon any remaining sauce on top. Serve immediately.

Makes 1 serving

Per serving: 377 calories, 36 g protein, 44 g carbohydrates, 7 g fat
(2 g saturated), 59 mg cholesterol, 7 g fiber, 840 mg sodium

Buy the Biggest Loser Cookbook