Chicken Parmesan Sub
4 servings
Total Time: 30 minutes
Ingredients
1/2 cup all-purpose flour
1/2 teaspoon salt substitute
1/2 teaspoon freshly ground pepper
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)
4 teaspoons extra-virgin olive oil, divided
2 6-ounce bags baby spinach
1 cup marinara sauce, preferably low-sodium (see Tip)
1/4 cup grated Fat Free Parmesan cheese
4 slices of Fat Free Mozzarella
4 soft whole-wheat sandwich rolls, toasted
Preparation
Position oven rack in top position; preheat broiler.
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.
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.
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.
Top each piece of chicken with the wilted spinach, marinara sauce and Parmesan. Lay slice of mozzarella on top of each chicken breast. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes. Serve on rolls.
Nutrition
Per serving
405 calories
5 g fat
1 g sat
4 g mono
68 mg cholesterol
48 g carbohydrates
42 g protein
5 g fiber
362 mg sodium
791 mg potassium
4 servings
Total Time: 30 minutes
Ingredients
1/2 cup all-purpose flour
1/2 teaspoon salt substitute
1/2 teaspoon freshly ground pepper
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)
4 teaspoons extra-virgin olive oil, divided
2 6-ounce bags baby spinach
1 cup marinara sauce, preferably low-sodium (see Tip)
1/4 cup grated Fat Free Parmesan cheese
4 slices of Fat Free Mozzarella
4 soft whole-wheat sandwich rolls, toasted
Preparation
Position oven rack in top position; preheat broiler.
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.
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.
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.
Top each piece of chicken with the wilted spinach, marinara sauce and Parmesan. Lay slice of mozzarella on top of each chicken breast. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes. Serve on rolls.
Nutrition
Per serving
405 calories
5 g fat
1 g sat
4 g mono
68 mg cholesterol
48 g carbohydrates
42 g protein
5 g fiber
362 mg sodium
791 mg potassium
