Chicken Parmesan Sub
Type: Sandwich
 
Ingredients
  • ½ cup all-purpose flour
  • ½ teaspoon kosher salt
  • 1 teaspoon freshly ground pepper
  • 4 (4 oz) boneless, skinless chicken breasts
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 10-ounce bag spinach
  • ⅔ cup prepared marinara sauce
  • ¼ cup grated Parmesan cheese
  • ½ cup shredded part-skim mozzarella cheese
  • 4 soft whole-wheat sandwich rolls, toasted
Instructions
  1. Combine flour, salt and pepper in a shallow dish.
  2. 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 ¼-inch thickness.
  3. Dredge the chicken in the flour mixture.
  4. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add spinach, and cook, stirring often, until wilted, 1 to 2 minutes.
  5. Transfer to a small bowl. Add the remaining oil to the pan. Add the chicken, and cook until golden on first side, 2 to 3 minutes.
  6. 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.
Notes
Makes 4 servings Nutrition Information 480 calories, 17 grams fat, 100 mg cholesterol, 730 mg sodium, 36 grams carbohydrate, 6 grams fiber, 46 grams protein
Recipe by JTA Wellness; San Antonio Dietitians at https://www.jtawellness.com/2010/07/chicken-parmesan-sub/