Chicken Parmesan Sandwich

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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.

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Cook Time:
30 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings

Ingredients

  • ½ cup all-purpose flour

  • ½ teaspoon kosher salt

  • ½ 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)

  • ¼ cup grated Parmesan cheese

  • ½ cup shredded part-skim mozzarella

  • 4 soft whole-wheat sandwich rolls, toasted

Directions

  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.

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 (per serving)

463 Calories
14g Fat
49g Carbs
39g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 463
% Daily Value *
Total Carbohydrate 49g 18%
Dietary Fiber 5g 16%
Total Sugars 6g
Added Sugars 4g 8%
Protein 39g 77%
Total Fat 14g 18%
Saturated Fat 4g 22%
Cholesterol 76mg 25%
Vitamin A 8260IU 165%
Vitamin C 26mg 29%
Folate 172mcg 43%
Sodium 778mg 34%
Calcium 251mg 19%
Iron 4mg 23%
Magnesium 96mg 23%
Potassium 700mg 15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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