Heart-Healthy Chicken Parmesan Sub

Satisfy your cravings for comfort food with this irresistibly flavorful Heart-Healthy Chicken Parmesan Sub—a guilt-free twist on the classic favorite! Tender chicken breasts are coated in whole wheat breadcrumbs and parmesan, then lightly pan-seared for a golden crunch. Topped with gooey part-skim mozzarella and a rich, low-sodium marinara sauce, these baked delights are nestled inside toasted whole wheat sub rolls for a fiber-packed, heart-healthy base. Fragrant herbs like oregano and basil add an Italian-inspired flair, while fresh basil leaves provide the perfect finishing touch. Ready in under an hour, this wholesome, protein-packed recipe is perfect for lunch or dinner and proves that indulgence doesn’t have to compromise your health.

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 2

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

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Place the chicken breasts between two pieces of plastic wrap and pound them to 1/2 inch thickness using a meat mallet.

Step 3

In a shallow dish, combine the whole wheat breadcrumbs, grated parmesan cheese, dried oregano, dried basil, garlic powder, salt, and black pepper.

Step 4

Brush each chicken breast with 1 tablespoon of olive oil until well coated.

Step 5

Dredge the chicken breasts in the breadcrumb mixture, pressing down gently to ensure a good coating.

Step 6

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.

Step 7

Transfer the chicken breasts to a baking sheet lined with parchment paper.

Step 8

Top each chicken breast with 1/2 cup of low-sodium marinara sauce and sprinkle 1/2 cup of shredded mozzarella cheese on top.

Step 9

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.

Step 10

While the chicken is baking, slice the whole wheat sub rolls lengthwise, being careful not to cut all the way through.

Step 11

Lightly toast the inside of the rolls on a skillet or an oven rack for about 5 minutes until warm and slightly crisp.

Step 12

Once the chicken is done, place each piece inside a toasted sub roll and top with fresh basil leaves.

Step 13

Serve the Heart-Healthy Chicken Parmesan Subs immediately, enjoying the delightful combination of flavors in every bite.

Nutrition Facts

Serving size	(1005.0g)

Amount per serving	% Daily Value*
Calories	2017.9

Total Fat 77.0g	0%
Saturated Fat 25.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 381.8mg	0%
Sodium 3763.2mg	0%
Total Carbohydrate 145.2g	0%
Dietary Fiber 18.6g	0%
Total Sugars 23.4g
Protein 179.5g	0%

Vitamin D 3.5IU	0%
Calcium 1105.7mg	0%
Iron 13.0mg	0%
Potassium 2096.5mg	0%

*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.

Source of Calories

Fat: 34.8%

Protein: 36.0%

Carbs: 29.2%