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“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.

Source: EatingWell Magazine, December 2006


Recipe Summary test

25 mins


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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 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

1 sandwich
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.