Heart-Healthy Chicken Parmesan Sub
Introducing the Heart-Healthy Chicken Parmesan Sub—a guilt-free spin on a beloved comfort food classic! This recipe pairs golden, oven-baked chicken breasts coated in whole wheat breadcrumbs with a hearty layer of low-sodium marinara sauce, melted part-skim mozzarella, and fresh basil, all tucked into warm, toasted whole wheat sub rolls. Packed with wholesome ingredients and seasonings like oregano, basil, and garlic powder, this dish delivers bold Italian flavors while keeping nutrition in check. Perfect for a quick weeknight dinner or casual lunch, these satisfying subs offer a balanced combination of protein, fiber, and irresistible taste, making them a must-try addition to your menu.
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 2 rolls Whole wheat sub rolls
- 1 cup Low-sodium marinara sauce
- 1 cup, shredded Part-skim mozzarella cheese
- 0.25 cup Grated parmesan cheese
- 2 tablespoons Olive oil
- 0.5 cup Whole wheat breadcrumbs
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 6 leaves Fresh basil leaves
Instructions
Preheat your oven to 400°F (200°C).
Place the chicken breasts between two pieces of plastic wrap and pound them to 1/2 inch thickness using a meat mallet.
In a shallow dish, combine the whole wheat breadcrumbs, grated parmesan cheese, dried oregano, dried basil, garlic powder, salt, and black pepper.
Brush each chicken breast with 1 tablespoon of olive oil until well coated.
Dredge the chicken breasts in the breadcrumb mixture, pressing down gently to ensure a good coating.
Heat a non-stick skillet over medium heat and cook the chicken for about 3 minutes on each side until golden brown. The chicken does not need to be fully cooked at this stage.
Transfer the chicken breasts to a baking sheet lined with parchment paper.
Top each chicken breast with 1/2 cup of low-sodium marinara sauce and sprinkle 1/2 cup of shredded mozzarella cheese on top.
Place the baking sheet in the preheated oven and bake for about 15 minutes, or until the chicken is cooked through and the cheese is melted and bubbly.
While the chicken is baking, slice the whole wheat sub rolls lengthwise, being careful not to cut all the way through.
Lightly toast the inside of the rolls on a skillet or an oven rack for about 5 minutes until warm and slightly crisp.
Once the chicken is done, place each piece inside a toasted sub roll and top with fresh basil leaves.
Serve the Heart-Healthy Chicken Parmesan Subs immediately, enjoying the delightful combination of flavors in every bite.
Nutrition Facts
Calories |
2018 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.0 g | 99% | |
| Saturated Fat | 25.0 g | 125% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 382 mg | 127% | |
| Sodium | 3763 mg | 164% | |
| Total Carbohydrate | 145.2 g | 53% | |
| Dietary Fiber | 18.6 g | 66% | |
| Total Sugars | 23.4 g | ||
| Protein | 179.5 g | 359% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 1106 mg | 85% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 2096 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
