Chicken Parmesan Sub

Name: Chicken Parmesan Sub
Total time: 25 min
Ingredients: ¼ cup all-purpose flour; ¼ teaspoon kosher salt; ½ 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; ¼ cup shredded part-skim mozzarella cheese; 2 soft whole-wheat sandwich rolls, toasted

4 Ratings
4 Reviews

“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.

EatingWell Test Kitchen

Source: EatingWell Magazine, December 2006

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Recipe Summary test

total:

25 mins

Servings:

Nutrition Profile:

Nutrition Info

Directions

Step 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.

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Step 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.
Step 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

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 Facts

Serving Size: 1 sandwich

Per Serving:

468 calories; protein 38.1g; carbohydrates 45.3g; dietary fiber 4.4g; sugars 5.1g; fat 16.3g; saturated fat 3.8g; cholesterol 66.9mg; vitamin a iu 8207IU; vitamin c 25.5mg; folate 168.3mcg; calcium 146.3mg; iron 3.8mg; magnesium 91.8mg; potassium 680.8mg; sodium 707mg; thiamin 0.2mg; added sugar 3g.

4 Ratings

5 star values: 2
4 star values: 0
3 star values: 2
2 star values: 0
1 star values: 0

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EatingWell User

03/18/2014

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.

EatingWell Member

10/10/2011

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.

dayanna.chevalier@ymail.com

10/10/2011

it was alrightI 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.

Junbgs22

01/12/2011

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

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Chicken Parmesan Sub

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Recipe Summary test

Nutrition Profile:

Ingredients

Directions

Tips

Nutrition Facts

Reviews (4)

All Reviews for Chicken Parmesan Sub

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Chicken Parmesan Sub

Gallery

Recipe Summary test

Nutrition Profile:

Ingredients

Directions

Tips

Nutrition Facts

Reviews (4)

All Reviews for Chicken Parmesan Sub