Low Fat Chicken Parmesan Sandwich
Elevate your lunch game with this Low Fat Chicken Parmesan Sandwich—a guilt-free twist on the classic Italian comfort food! Perfectly baked, breaded chicken breasts are coated with a savory blend of whole wheat breadcrumbs, Parmesan, and Italian seasoning, then topped with reduced-fat marinara and gooey mozzarella. Nestled inside toasted whole wheat sandwich rolls and finished with fresh basil, these sandwiches strike the perfect balance between indulgent flavor and a health-conscious approach. Ready in just 40 minutes and packed with high-protein goodness, this recipe is ideal for busy weekdays or casual gatherings. Make your mealtime deliciously satisfying without compromising your health goals!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 0.5 cup whole wheat breadcrumbs
- 0.25 cup parmesan cheese, grated
- 2 large egg whites
- 1 teaspoon Italian seasoning
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup reduced-fat marinara sauce
- 0.5 cup reduced-fat mozzarella cheese, shredded
- 4 pieces whole wheat sandwich rolls
- 1 for spraying olive oil cooking spray
- 8 leaves fresh basil leaves
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil.
Pound the chicken breasts to an even 1/2-inch thickness using a meat mallet or rolling pin.
In a shallow bowl, combine the whole wheat breadcrumbs and grated parmesan cheese.
In another shallow bowl, whisk the egg whites until slightly frothy.
Season the chicken breasts with Italian seasoning, salt, and black pepper.
Dip each chicken breast into the egg whites, ensuring both sides are coated.
Press the chicken into the breadcrumb mixture, coating both sides evenly.
Place the breaded chicken breasts on the prepared baking sheet and lightly spray with olive oil cooking spray.
Bake in the preheated oven for 20 minutes, flipping halfway through, until the chicken is cooked through and golden brown.
Remove the chicken from the oven, spoon marinara sauce over each piece, and top with shredded mozzarella cheese.
Return to the oven for 5 more minutes or until the cheese is melted and bubbly.
Split the whole wheat sandwich rolls and toast lightly if desired.
Place a chicken breast on the bottom half of each roll, top with fresh basil leaves, and cover with the top half of the roll.
Serve the sandwiches warm and enjoy your low-fat take on the classic Chicken Parmesan.
Nutrition Facts
Calories |
1920 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.0 g | 56% | |
| Saturated Fat | 16.3 g | 82% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 346 mg | 115% | |
| Sodium | 4304 mg | 187% | |
| Total Carbohydrate | 209.8 g | 76% | |
| Dietary Fiber | 24.5 g | 88% | |
| Total Sugars | 28.1 g | ||
| Protein | 179.2 g | 358% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 907 mg | 70% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 2082 mg | 44% | |
*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.
