Low Fat Chicken Parmesan Sub
Satisfy your craving for a hearty sandwich without the guilt by indulging in this flavorful Low Fat Chicken Parmesan Sub! This healthier twist on the classic comfort food features tender, oven-baked chicken breasts coated in a crispy whole wheat panko crust that's seasoned with aromatic herbs like oregano, basil, and garlic. Layers of tangy marinara sauce and gooey low-fat mozzarella are melted to perfection, all tucked inside toasted whole wheat sub rolls for a wholesome yet indulgent bite. Packed with protein and lower in fat, this quick and easy recipe is ready in under an hour, making it ideal for busy weeknight dinners or a satisfying lunch. Taste the perfect balance of healthy and hearty with this guilt-free version of your favorite Chicken Parmesan sandwich!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 large egg white
- 0.25 cup non-fat plain Greek yogurt
- 0.75 cup whole wheat panko breadcrumbs
- 0.25 cup grated Parmesan cheese
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
- 1 cup marinara sauce
- 0.5 cup low-fat mozzarella cheese
- 2 pieces whole wheat sub rolls
- 1 as needed cooking spray
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly coat with cooking spray.
Place the chicken breasts between two sheets of plastic wrap and pound them to an even thickness, about 1/2 inch thick.
In a shallow bowl, whisk together the egg white and Greek yogurt until well combined.
In a separate shallow dish, mix the whole wheat panko breadcrumbs, Parmesan cheese, dried oregano, dried basil, garlic powder, salt, and black pepper.
Dip each chicken breast first into the egg white mixture, ensuring it is well coated, then press into the breadcrumb mixture to adhere the coating.
Place the breaded chicken breasts on the prepared baking sheet and lightly spray the tops with cooking spray.
Bake in the preheated oven for 20 minutes, or until the chicken is cooked through and the crust is golden brown.
While the chicken is baking, slice the whole wheat sub rolls and lightly toast them if desired.
Once the chicken is done, remove it from the oven and spoon 1/2 cup of marinara sauce over each breast. Sprinkle equal amounts of mozzarella cheese over the sauce.
Return the baking sheet to the oven and bake for an additional 5 minutes, or until the cheese is melted and bubbly.
Assemble the subs by placing one chicken breast with sauce and cheese onto each of the toasted rolls.
Serve warm, and enjoy your low-fat Chicken Parmesan Sub!
Nutrition Facts
Calories |
1719 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.5 g | 52% | |
| Saturated Fat | 15.1 g | 76% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 351 mg | 117% | |
| Sodium | 3875 mg | 168% | |
| Total Carbohydrate | 159.4 g | 58% | |
| Dietary Fiber | 19.9 g | 71% | |
| Total Sugars | 20.0 g | ||
| Protein | 173.6 g | 347% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 842 mg | 65% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 1368 mg | 29% | |
*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.
