Chicken Parmesan Sub
From EatingWell: 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.
- 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
- Position oven rack in top position; preheat broiler.
- 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 & Notes
- Tip: Refrigerate leftover marinara sauce for up to 1 week or freeze for up to 3 months.
Per serving: 472 calories; 15 g fat (4 g sat, 6 g mono); 85 mg cholesterol; 48 g carbohydrates; 40 g protein; 5 g fiber; 837 mg sodium; 923 mg potassium.
Nutrition Bonus: Vitamin A (160% daily value), Vitamin C (46% dv), Folate (43% dv), Magnesium (26% dv).
Carbohydrate Servings: 3
Exchanges: 3 starch, 1 vegetable, 4 1/2 very lean meat, 1 fat
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- Super Bowl
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- December 2006