Chicken Parmesan Sub Recipe

Looking for an easy Chicken Parmesan Sub recipe? Learn how to make Chicken Parmesan Sub using healthy ingredients.


Submitted by paleo725

Makes 2 servings



From EatingWell: December 2006, EatingWell Serves Two ? Subscribe to EatingWell Magazine Today!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.

Recipe Ingredients for Chicken Parmesan Sub

1/4 cup all-purpose flour
1/4 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
16 oz boneless, skinless chicken breasts, trimmed of fat
3 teaspoons extra-virgin olive oil, divided
6 oz fresh spinach
3 oz marinara sauce
2 tablespoons grated Parmesan cheese
1/4 cup shredded part-skim mozzarella cheese
170 g wheat sub rolls, toasted

Recipe Directions for Chicken Parmesan Sub

  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.

  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.

  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.

Categories

Chicken, Main Dish, Italian

Nutrition Facts
Serving Size 482.2g
Amount Per Serving
Calories
682
Calories from Fat
185
% Daily Value*
Total Fat
20.6g
32%
Saturated Fat
5.4g
27%
Trans Fat
0.0g
Cholesterol
144mg
48%
Sodium
1599mg
67%
Potassium
518mg
15%
Total Carbohydrates
63.8g
21%
Dietary Fiber
7.1g
28%
Sugars
7.9g
Protein
65.0g
Vitamin A 164% Vitamin C 43%
Calcium 36% Iron 35%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Very high in vitamin A
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