Low Sodium Chicken Parmesan Sub
Satisfy your comfort food cravings without the extra salt with this irresistible Low Sodium Chicken Parmesan Sub recipe! Crispy, golden chicken cutlets are coated in seasoned low sodium breadcrumbs and baked to perfection with a layer of bubbly, melted part-skim mozzarella and a generous spoonful of low sodium marinara sauce. Nestled in hearty whole wheat sub rolls and topped with fresh basil, this heart-healthy twist on a classic Italian-American favorite doesn’t skimp on flavor. Ready in under an hour, it’s perfect for a quick and wholesome dinner, served solo or paired with a fresh garden salad. Delightfully cheesy, flavorful, and family-friendly, this recipe proves you can indulge without compromise.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 cup low sodium breadcrumbs
- 0.25 cup grated Parmesan cheese
- 1 cup low sodium marinara sauce
- 0.5 cup part-skim mozzarella cheese
- 2 pieces whole wheat sub rolls
- 1 large egg
- 0.25 cup all-purpose flour
- 6 leaves fresh basil leaves
- 2 tablespoons olive oil
- to taste ground black pepper
- 0.5 teaspoon garlic powder
Instructions
Preheat your oven to 375°F (190°C).
Butterfly the chicken breasts and then cut each into two equal pieces to create four cutlets in total.
Season the flour with ground black pepper and garlic powder. Dredge each chicken cutlet in the flour, shaking off any excess.
Beat the egg in a shallow dish. Dip each floured chicken cutlet into the egg wash.
Mix the low sodium breadcrumbs and grated Parmesan cheese together in another dish. Coat the egg-washed chicken cutlets in the breadcrumb mixture, pressing down to ensure they adhere well.
Heat olive oil in a large skillet over medium heat. Add the breaded chicken cutlets to the skillet and cook for about 3-4 minutes on each side, or until golden brown and cooked through.
Place the chicken cutlets on a baking sheet. Spread marinara sauce over each piece, followed by a sprinkle of mozzarella cheese.
Bake in the preheated oven for about 10-12 minutes, until the cheese is melted and bubbly.
While the chicken is baking, lightly toast the whole wheat sub rolls in a toaster or oven.
Assemble the subs by placing two chicken cutlets inside each toasted roll and topping with fresh basil leaves.
Serve immediately, perhaps alongside a fresh salad or some roasted vegetables for a balanced meal.
Nutrition Facts
Calories |
1126 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.6 g | 48% | |
| Saturated Fat | 10.7 g | 54% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 267 mg | 89% | |
| Sodium | 938 mg | 41% | |
| Total Carbohydrate | 104.1 g | 38% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 15.0 g | ||
| Protein | 89.6 g | 179% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 418 mg | 32% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1092 mg | 23% | |
*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.
