Chicken Parmesan Sub

Chicken Parmesan Sub

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.

From EatingWell: December 2006
Yield: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

  1. 1/2 cup all-purpose flour
  2. 1/2 teaspoon kosher salt
  3. 1/2 teaspoon freshly ground pepper
  4. 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)
  5. 4 teaspoons extra-virgin olive oil, divided
  6. 2 6-ounce bags baby spinach
  7. 1 cup marinara sauce, preferably low-sodium (see Tip)
  8. 1/4 cup grated Parmesan cheese
  9. 1/2 cup shredded part-skim mozzarella
  10. 4 soft whole-wheat sandwich rolls, toasted

Preparation

  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 & Notes

Nutrition

Nutrition 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).

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 4 1/2 very lean meat, 1 fat