Chicken Parmesan Sandwich

16 Reviews
From: EatingWell Magazine December 2006

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.

Ingredients 4 servings

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  • 1/2 cup all-purpose flour
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground pepper
  • 1 pound boneless, skinless chicken breasts (2 large breasts cut into 4 portions or 4 small breasts), (2 large breasts cut into 4 portions or 4 small breasts)
  • 4 teaspoons extra-virgin olive oil, divided
  • 2 6-ounce bags baby spinach
  • 1 cup marinara sauce, preferably low-sodium (see Tip)
  • 1/4 cup grated Parmesan cheese
  • 1/2 cup shredded part-skim mozzarella
  • 4 soft whole-wheat sandwich rolls, toasted

Preparation

  • Active

  • Ready In

  1. Position oven rack in top position; preheat broiler.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  • 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 information

  • Per serving: 463 calories; 14 g fat(4 g sat); 5 g fiber; 49 g carbohydrates; 38 g protein; 172 mcg folate; 76 mg cholesterol; 6 g sugars; 4 g added sugars; 8259 IU vitamin A; 26 mg vitamin C; 251 mg calcium; 4 mg iron; 778 mg sodium; 700 mg potassium
  • Carbohydrate Servings: 3
  • Exchanges: 3 starch, 1 vegetable, 4 1/2 lean meat, 1 fat

Reviews 16

December 03, 2014
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By: EatingWell User
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
October 18, 2013
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By: EatingWell User
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
July 11, 2012
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By: EatingWell User
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
July 02, 2012
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By: EatingWell User
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
August 13, 2010
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By: EatingWell User
Everyone went back for seconds.
May 25, 2010
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By: EatingWell User
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!
May 22, 2010
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By: EatingWell User
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
May 19, 2010
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By: EatingWell User
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.
May 16, 2010
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By: okimadoki
Absolutely fantastic! No changes needed