CHICKEN PARM SUB RECIPES

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CHICKEN PARMESAN SUB RECIPE | EATINGWELL



Chicken Parmesan Sub Recipe | EatingWell image

“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.

Provided by EatingWell Test Kitchen

Categories     Healthy Chicken Recipes

Total Time 25 minutes

Number Of Ingredients 10

¼ cup all-purpose flour
¼ teaspoon kosher salt
½ teaspoon freshly ground pepper
2 boneless, skinless chicken breasts, trimmed of fat (8 ounces)
3 teaspoons extra-virgin olive oil, divided
1 6-ounce bag spinach
1/3 cup prepared marinara sauce, (see Tips for Two)
2 tablespoons grated Parmesan cheese
¼ cup shredded part-skim mozzarella cheese
2 soft whole-wheat sandwich rolls, toasted

Steps:

  • 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.

Nutrition Facts : Calories 468.3 calories, CarbohydrateContent 45.3 g, CholesterolContent 66.9 mg, FatContent 16.3 g, FiberContent 4.4 g, ProteinContent 38.1 g, SaturatedFatContent 3.8 g, SodiumContent 707 mg, SugarContent 5.1 g

PARMESAN CHICKEN SANDWICHES RECIPE: HOW TO MAKE IT



Parmesan Chicken Sandwiches Recipe: How to Make It image

Coat tender chicken breasts with seasoned bread crumbs and smother in marinara sauce. Served on a hoagie, it’s a real treat! —Sue Bosek, Whittier, California

Provided by Taste of Home

Categories     Lunch

Total Time 25 minutes

Prep Time 15 minutes

Cook Time 10 minutes

Yield 2 servings.

Number Of Ingredients 11

1/2 cup all-purpose flour
1 large egg, lightly beaten
3/4 cup seasoned bread crumbs
3 tablespoons grated Parmesan cheese
2 boneless skinless chicken breast halves (5 ounces each)
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons olive oil
2 Italian rolls, split
2 slices provolone cheese
1/3 cup marinara or other meatless pasta sauce, warmed

Steps:

  • Place flour and egg in separate shallow bowls. In another bowl, toss bread crumbs with Parmesan cheese., Pound chicken with a meat mallet to 1/2-in. thickness; sprinkle with salt and pepper. Dip chicken in flour to coat both sides; shake off excess. Dip in egg, then in crumb mixture., In a large skillet, heat oil over medium heat. Add chicken; cook until golden brown and chicken is no longer pink, 4-5 minutes per side. Serve in rolls with provolone cheese and sauce.

Nutrition Facts : Calories 669 calories, FatContent 32g fat (10g saturated fat), CholesterolContent 198mg cholesterol, SodiumContent 1124mg sodium, CarbohydrateContent 45g carbohydrate (3g sugars, FiberContent 3g fiber), ProteinContent 48g protein.

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