Chicken Parmesan Sub

6 Reviews
From: EatingWell Magazine December 2006

“Sub”? “Hoagie”? “Grinder”? “Hero”? It depends on where you grew up. But we can all agree that the addition of spinach, and the omission of a greasy fried breading, give this old-school favorite a deliciously healthy profile.

Ingredients 2 servings

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  • 1/4 cup all-purpose flour
  • 1/4 teaspoon kosher salt
  • 1/2 teaspoon freshly ground pepper
  • 2 boneless, skinless chicken breasts, trimmed of fat (8 ounces)
  • 3 teaspoons extra-virgin olive oil, divided
  • 1 6-ounce bag spinach
  • 1/3 cup prepared marinara sauce, (see Tips for Two)
  • 2 tablespoons grated Parmesan cheese
  • 1/4 cup shredded part-skim mozzarella cheese
  • 2 soft whole-wheat sandwich rolls, toasted

Preparation

  • Active

  • Ready In

  1. Combine flour, salt and pepper in a shallow dish. Place chicken between two 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. Dredge the chicken in the flour mixture.
  2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add spinach, and cook, stirring often, until wilted, 1 to 2 minutes. Transfer to a small bowl.
  3. Add the remaining 2 teaspoons oil to the pan. Add the chicken, and cook until golden on first side, 2 to 3 minutes. Turn the chicken, reduce heat to medium, top with the wilted spinach, marinara sauce and Parmesan. Sprinkle with mozzarella, cover and cook until the cheese is melted and the chicken is cooked through, 2 to 3 minutes. Serve on rolls.
  • Tips for Two: Refrigerate marinara sauce for up to 1 week or freeze for up to 3 months. Spread on toasted whole-wheat English muffin halves and top with cheese for a quick snack; use for making lasagna; toss with roasted eggplant or other roasted vegetables.

Nutrition information

  • Serving size: 1 sandwich
  • Per serving: 468 calories; 16 g fat(4 g sat); 4 g fiber; 45 g carbohydrates; 38 g protein; 168 mcg folate; 67 mg cholesterol; 5 g sugars; 3 g added sugars; 8207 IU vitamin A; 26 mg vitamin C; 146 mg calcium; 4 mg iron; 707 mg sodium; 681 mg potassium
  • Carbohydrate Servings: 3

Reviews 6

March 18, 2014
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By: EatingWell User
This was really amazing! I made 8 chicken breasts tonight and only got one small piece because my guys polished it off. I didn't have marinara sauce so substituted pizza sauce.
January 24, 2012
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By: EatingWell User
So easy! I loved this: it only too me about 30 minutes, which for a nice chicken dish, is pretty quick. Minimal clean-up too. Followed the recipe exactly, did think it was a tinge on the bland side - decided next time I'll add a tiny bit more salt or maybe some oregano or garlic. Love the spinach touch. The rest of my family are not really spinach fans, but they managed to choke it down. :) I thought it was yummy!
November 20, 2011
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By: EatingWell User
Delicious This was delicious! It came out truly perfect the spinach was great on it as well. I would make this again but make more for later. :-) Pros: Easy to Make, Fast to Make Cons: Doesn't make too many servings, a little expensive
October 10, 2011
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By: dayanna.chevalier
it was alright I used a sub sandwich i did not cook the spinach i just got it out of the bag, i used mushrooms too it was alright it was kind of bland tasting though but i will probably make this again.
January 12, 2011
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By: Junbgs22
My 4 Year Old Loved it!! My Family loved this recipe. The only part they didnt eat was the cooked spinach (I ate everyones spinach). I will make this again and again. Pros: Quick and Easy; Kid Friendly; Very Tasty
June 15, 2010
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By: EatingWell User
Loved it!!!! The only thing I changed was I added some dried oregano and dried basil to the flour mixture. I will make this again!