Joy Bauer's No Flub Meatball Sub - PCOS-Friendly Recipe

Servings: 20

Lunch

This Joy Bauer's No Flub Meatball Sub is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Joy Bauer, MS, RD What is Today Show nutritionist Joy Bauer's fresh twist on the classic meatball hero? "I make my own lean, healthy version using ground turkey in place of fatty beef or pork for the meatballs, whole grain buns, and reduced-fat

Ingredients

2 jar store-bought marinara sauce
1 medium onion
1 medium carrot
2 clove garlic
3/4 c. grated Parmesan cheese
1 tbsp. dried Italian seasoning blend
3/4 tsp. kosher salt
1/4 tsp. Black pepper
1/4 tsp. crushed red pepper flakes
1 1/4 lb. ground turkey
2 large egg whites
1/4 c. old-fashioned or quick-cooking oats

Instructions

Bring the store-bought marinara sauce to a gentle simmer in a large pot.
In a large mixing bowl, stir together the onion, carrot, garlic, Parmesan cheese, Italian seasoning, salt, pepper, and red pepper flakes.
Add the ground turkey, egg whites, and oats. Mix thoroughly until the ingredients are well combined.
Shape the meat mixture into approximately 20 meatballs, 1 1/2 inches in diameter.
Carefully place the meatballs in the marinara sauce. Do not stir; stirring will cause the meatballs to break apart. Do not worry if some of the meatballs are not completely submerged in the sauce. Cover the pot and simmer gently for 20 minutes.
Remove the lid and gently stir the meatballs to thoroughly coat them with the sauce. Simmer, uncovered, for an additional 20 minutes.
To assemble your sub, lightly toast a whole grain hot dog bun in the toaster oven. Top the bun with 3 turkey meatballs and a few spoonfuls of marinara sauce. Generously sprinkle with shredded, part-skim mozzarella cheese and place back in toaster oven to melt the cheese. Shake on some crushed red pepper and oregano if desired, and dive in!

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Frequently Asked Questions

Is Joy Bauer's No Flub Meatball Sub good for PCOS?

Yes, this Joy Bauer's No Flub Meatball Sub recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 20 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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