Chicken Parmesan Sub

Chicken Parmesan Sub

"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.

Nutirion Profile: Heart Healthy High Calcium High Potassium Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
2 25 min 25 min



  • 1/4 cup all-purpose flour
  • 1/4 teaspoon kosher salt
  • 1/2 teaspoon freshly ground pepper
  • 2 boneless, skinless chicken breasts, trimmed of fat (8 ounces)
  • 3 teaspoons extra-virgin olive oil, divided
  • 1 6-ounce ba spinach
  • 1/3 cup prepared marinara sauce, (see Tips for Two)
  • 2 tablespoon grated Parmesan cheese
  • 1/4 cup shredded part-skim mozzarella cheese
  • 2 soft whole-wheat sandwich rolls, toasted

Cooking Instruction

Step 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.

Step 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.

Step 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.


  • Serving: Per serving
  • Calories: 458
  • Carbohydrates: 45g
  • Fat: 16g
  • Protein: 39g
  • Dietary Fiber: 4g
  • Saturated Fat: 4g
  • Monounsaturated Fat: 8g
  • Cholesterol: 67mg
  • Potassium: 672mg
  • Sodium: 693mg
  • Exchanges: 2 1/2 starch, 1 vegetable, 4 lean meat, 1 fat
  • Carbohydrate Servings: 3