Messy food can be fun once in awhile. Flatten the meatballs slightly before cooking so they sit on the buns without rolling off.

Chili Meatball Subs

Makes 4 servings

1 lb (450 g) lean ground beef

1 small onion, diced

1 small carrot, grated

1 tsp (5 mL) chili powder

1/2 tsp (2 mL) ground cumin

Pinch EACH salt and pepper

19-oz (540-mL) can stewed OR chunky tomatoes

1/3 cup (80 mL) smoky barbecue sauce (such as chipotle)

4 whole-grain or whole-wheat hotdog OR small submarine buns (about 6 inches/ 15 cm long)

1/2 cup (125 mL) shredded cheddar or mozzarella cheese

In a bowl, combine beef, onion, carrot, chili powder, cumin, salt and pepper. Divide evenly into 12 portions; roll into meatballs. Flatten balls slightly.

Heat a large skillet over medium heat; cook meatballs until browned, about 2 minutes per side.

In a bowl, combine tomatoes and barbecue sauce, crushing tomatoes slightly with a fork for smoother sauce; add to meatballs. Bring to a boil, stirring gently; reduce heat and simmer, stirring often and turning meatballs until thermometer inserted into several meatballs register 160 F (71 c), 6 to 8 minutes.

Remove meatballs to plate. Bring sauce to a boil to reduce and thicken, about 2 minutes.

Split and toast buns. Place meatballs on each bun. Spoon sauce over top and sprinkle with cheese.

Approximate nutrition per serving: 430 calories, 16 g fat, 33 g protein, 39 g carbohydrates, 4 g fibre