You may disagree on whether the chicken parm sandwich should be known as a “sub,” “hoagie” or “grinder,” but who doesn't love this neighborhood-deli classic? We've added some spinach and done away with all the greasy breading to make it more healthy. Make it a meal: The sandwich is filling and complete on its own, but add some crunch with carrots, celery and cucumbers on the side. Source: EatingWell Magazine, December 2006

EatingWell Test Kitchen
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Ingredients

Directions

  • Position oven rack in top position; preheat broiler.

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  • Combine flour, salt and pepper in a shallow dish. Place chicken between 2 large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even 1/4-inch thickness. Dip the chicken in the flour mixture and turn to coat.

  • Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add spinach and cook, stirring often, until wilted, 2 to 3 minutes. Transfer to a small bowl.

  • Add 1 teaspoon oil to the pan. Add half the chicken and cook until golden, 1 to 2 minutes per side. Transfer to a large baking sheet. Repeat with the remaining 1 teaspoon oil and chicken; transfer to the baking sheet.

  • Top each piece of chicken with the wilted spinach, marinara sauce and Parmesan. Sprinkle with mozzarella. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes. Serve on rolls.

Tips

Tip: Refrigerate leftover marinara sauce for up to 1 week or freeze for up to 3 months.

Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition Facts

463 calories; 14.4 g total fat; 76 mg cholesterol; 778 mg sodium. 48.8 g carbohydrates; 38.5 g protein; Full Nutrition

Reviews (16)

Read More Reviews
16 Ratings
  • 5 star values: 12
  • 4 star values: 0
  • 3 star values: 1
  • 2 star values: 2
  • 1 star values: 1
Rating: 3 stars
12/03/2014
Add some kick Many comments say it is a little bland so I used leftover bruchetta (spelling?) sauce. Earned killer brownie points from the wife. Using the amount of salt and pepper from the recipe does not affect the taste. Needs a bit more or season post dipping in the flour. Really fast too I am a very slow cook and always take longer than the recipe says it should but I was able to turn it out in 25 minutes from start to plating. Pros: Fast Cons: a little carb heavy Read More
Rating: 1 stars
10/18/2013
why not try McDonalds instead? This has almost the same calorie sodium and cholesterol count as a Quarter Pounder with cheese. It might taste better but it's hardly any healthier. Come on Eating 'well' - you can do better than this. Pros: none Cons: unhealthy Read More
Rating: 2 stars
07/11/2012
heart attack waiting to happen...again! I came to this site specifically to find low sodium recipes sandwiches in particular this time and the site brought me to this recipe. If you are getting almost 900mg sodium in one sitting...it is not low sodium. Pros: looks Cons: sodium Read More
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Rating: 2 stars
07/02/2012
Needs more seasoning! I thought the idea of a chicken parm sub with spinach was great but I was very disappointed with the flavor. The first time I made it he chicken and the spinach were very bland and the marinara sauce (Bertolli) made the sandwich watery. I revamped the recipe by reducing the marinara with1/4 cup red wine sauteed garlic and onions garlic powder onion powder black pepper and Italian seasonings. I also brined the chicken for 30 minutes then rinsed it and added a little more kosher salt black pepper garlic powder onion powder dried basil and Italian seasoning. After dredging it I pan fried it in about 1/2 cup EVOO and 2 tbsp butter. I know that's not quite as healthy but I blotted the chicken with paper towel after cooking it. Finally I kicked up the spinach by cooking it chicken soup base and then draining off the excess liquid. The second time around it tasted WAY better. Pros: Spinach adds vegetables Cons: Bland Read More
Rating: 5 stars
10/30/2011
what the temperature is not indicated Read More
Rating: 5 stars
10/30/2011
I passed on the bread and served as regular entree with risotto - rave reviews! Read More
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Rating: 5 stars
10/30/2011
I also passed on the bread and made it as a regular entree with egg noodles. I also subbed whole wheat flour. Hubby and 2yo daughter both loved it. I thought it was a great weeknight meal quick and easy and tasted as good as most restaurant versions. Will definitely keep this in our rotation. Read More
Rating: 5 stars
10/30/2011
I made this followed the recipe and the sandwiches were delicious. The only thing I did differently was I used jumbo tenders which were already thin and just clustered a couple together beneath the spinach sauce and cheese. Using tenders made this especially easy!!!!! Read More
Rating: 5 stars
10/30/2011
I followed the recipe and it was very good. Putting the spinach over the chicken before you broil it keeps the chicken juicy. I will be making this again soon! Read More
Rating: 5 stars
10/30/2011
Delicious without the bread. Chicken stayed moist and delicious. Also used a sweet relish instead of marinara sauce which made it amazing sweet chicken dish. Read More
Rating: 5 stars
10/30/2011
I made this last night with some left over grilled chicken breast. I sliced the chicken breast in half and made 4 sandwhiches. I also put the spinach on after I removed it from the oven. This was so filling that I was able to bring left overs to lunch today! Yummy! Read More
Rating: 5 stars
10/30/2011
Absolutely fantastic! No changes needed Read More
Rating: 5 stars
10/30/2011
I absolutely loved it! I am 23 and i don't really like to cook but it was surprisingly easy. I tasted it with the bread but I liked it better without it (plus you save on cals and carbs). I got a spicy marinara sauce to give it that little extra kick. I would recommend this if you want something everyone will love. Read More
Rating: 5 stars
10/30/2011
it was wonderful the order for prep i think could be revamped but other than that it was great spinich should be cooked while cheese is melting on chicken in oven then you only need a about a table spoon of marinara per chicken breast i added garlic to the flour and the sub roll Read More
Rating: 5 stars
10/30/2011
Recipe was awesome! I did add some diced onion to the spinach. I added a bit of Italian seasoning onion powder garlic powder and instead of plain salt I added celery salt After dredging it thru the flour mix I put the chicken in the pan (all 4 at once) I added more onion and minced garlic. After that I baked as directed and it was scrumptious. For my boys (ages 1.5 and 9) I skipped the spinach on their chicken and served in over noodles. Both enjoyed the meal as much as Mommy and Daddy enjoyed their sandwiches! Read More
Rating: 5 stars
10/30/2011
Everyone went back for seconds. Read More