Estimated Nutrition (whole recipe, rough)
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Chicken | 100g cooked | 165 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Onion | 1 medium (110g) | 44 |
| Fennel | 1/2 bulb (87g) | 27 |
| Tomato | 1 medium (123g) | 22 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 lb. supreme lean ground beef (or lean ground turkey)
- 1 tbsp. chopped onion
- 1/2 cup tomato sauce
- 1/2 cup ketchup
- 2 tbsp. grated Parmesan cheese
- 1/2 tsp. garlic powder
- 1/2 tsp. fennel
- 3/4 tsp. oregano
- 6 kaiser rolls, split
- 12 slices mozzarella cheese (roughly a 1 lb. brick of mozzarella)
Directions
Brown the onion with the meat. Drain off the fat.
Add the tomato sauce, ketchup, Parmesan and the seasonings. Simmer this mix for 20 minutes.
To assemble the sandwiches, divide the meat between the bottom halves of the rolls. Put two slices of mozzarella on each sandwich. Add the tops, wrap the sandwiches in aluminum foil and bake for 15 minutes at 350 degrees.
Note: It doesn't hurt to be generous with the seasonings; rounded measuring spoons is perfectly acceptable. The original recipe called for only 1 slice of cheese but I found this to be too little to adequately cover the filling. Buy a 1 lb. brick of mozzarella cheese and you should be able to get about 12 slices out of it if you use the butt ends of the brick...don't slice the cheese too thickly and you'll make your quota.