Chicken Parmesan Sub (Super Bowl)

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Time to Prepare this Recipe 26 minutes Prep: 8 minutes Cook: 10 minutes
Calories Per Serving and Nutrition Information 328 calories per serving view nutrition facts
# of servings this recipe makes 4 servings suggest servings
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Ingredients

1/2 cup whole wheat flour
1/2 teaspoon kosher salt
1/2 teaspoon black pepper freshly ground
1 pound chicken breast halves, boneless and skinless cut into 4 portions or 4 small breasts
4 teaspoons olive oil, extra-virgin divided
12 ounces baby spinach
1 cup marinara sauce salt reduced
1/4 cup parmesan, parmigiano-reggiano cheese, grated
1/2 cup mozzarella cheese, non-fat shredded
4 each sandwich rolls soft whole-wheat, toasted

Directions

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.

Sprinkle with mozzarella.

Broil until the cheese is melted and the chicken is cooked through, about 3 minutes.

Serve on rolls.

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Nutrition Facts

Serving Size 172g
Amount per Serving
Calories 328 31% of calories from fat
% Daily Value*
Total Fat 11.0g17%
 Saturated Fat 3.0g15%
 Trans Fat 0.0g
Cholesterol 102mg34%
Sodium 626mg26%
Total Carbohydrate 15.0g5%
 Dietary Fiber 2.0g8%
 Sugars 3.0g
Protein 40.0g81%
Vitamin A 4%  Vitamin C 2%
Calcium 10%  Iron 12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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