Chicken Parmesan Sub

Rating: 4.17 stars
6 Ratings
  • 5 star values: 2
  • 4 star values: 3
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0

“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

total:
25 mins
Servings:
2

Nutrition Profile:

Nutrition Info
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Ingredients

Directions

  • 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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  • 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.

  • 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.
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Reviews (3)

Read More Reviews
6 Ratings
  • 5 star values: 2
  • 4 star values: 3
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 4 stars
01/24/2012
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! Read More
EatingWell User
Rating: 4 stars
10/30/2011
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! Read More
EatingWell User
Rating: 4 stars
11/20/2011
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 Read More
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dayanna.chevalier@ymail.com
Rating: 3 stars
10/29/2011
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. Read More
Junbgs22
Rating: 5 stars
10/29/2011
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 Read More
EatingWell User
Rating: 5 stars
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. Read More
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