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Tuesday, November 23, 2010

PERFECT PLATE: Nutrient-rich meal for children 2

Meatball Marinara Sandwich (Serves 4)

You’ll need:

350g chicken meat, minced


½ cup seasoned breadcrumbs

2 tbsp chopped onion

1 clove garlic, finely chopped


2 tbsp grated Parmesan cheese


½ tsp dried leaf oregano


¼ tsp black pepper


1/8 tsp paprika

1 cup spaghetti sauce, plus
2 tbsp for meatballs

3 tbsp chopped parsley


1 loaf of Italian bread or 4 large sub rolls

Method:

1. Pre-heat oven to 176°C.


2. Combine chicken, bread crumbs, onion, garlic, parmesan, oregano, pepper, paprika and two tablespoons sauce in bowl.


3. Shape meat mixture into 12 equal meatballs. Place on a pan. Bake in pre-heated oven for 20-25 minutes, or until cooked through.


4. Heat one cup of sauce in a saucepan and stir in parsley. Divide bread cross-wise into four portions. Spoon meatballs and sauce into bread.

Nutritional analysis:
Calories:

387 Kcal

Carbohydrate:
32g

Protein: 33g


Fat: 14g

Dietary fibre: 0.57g


Sodium: 733mg



Read more: PERFECT PLATE: Nutrient-rich meal for children http://www.nst.com.my/nst/articles/PERFECTPLATE_Nutrient-richmealforchildren/Article/#ixzz167875j7q

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