Low Fat Chicken Parmesan Sandwich

Savor the classic flavors of Italian comfort food with a healthy twist in this Low Fat Chicken Parmesan Sandwich recipe. Perfectly baked, golden-brown chicken breasts coated in whole wheat breadcrumbs and Parmesan are topped with a rich, reduced-fat marinara sauce and gooey mozzarella cheese, all tucked inside toasted whole wheat sandwich rolls. This easy-to-make, guilt-free meal is packed with protein, bursting with herby Italian seasoning, and crowned with the fresh aroma of basil leaves. With a prep time of just 15 minutes, these sandwiches make an excellent weeknight dinner or a satisfying lunch option. Enjoy all the indulgence of a classic Chicken Parmesan sandwich, but without the extra fat and calories!

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil.

Step 2

Pound the chicken breasts to an even 1/2-inch thickness using a meat mallet or rolling pin.

Step 3

In a shallow bowl, combine the whole wheat breadcrumbs and grated parmesan cheese.

Step 4

In another shallow bowl, whisk the egg whites until slightly frothy.

Step 5

Season the chicken breasts with Italian seasoning, salt, and black pepper.

Step 6

Dip each chicken breast into the egg whites, ensuring both sides are coated.

Step 7

Press the chicken into the breadcrumb mixture, coating both sides evenly.

Step 8

Place the breaded chicken breasts on the prepared baking sheet and lightly spray with olive oil cooking spray.

Step 9

Bake in the preheated oven for 20 minutes, flipping halfway through, until the chicken is cooked through and golden brown.

Step 10

Remove the chicken from the oven, spoon marinara sauce over each piece, and top with shredded mozzarella cheese.

Step 11

Return to the oven for 5 more minutes or until the cheese is melted and bubbly.

Step 12

Split the whole wheat sandwich rolls and toast lightly if desired.

Step 13

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.

Step 14

Serve the sandwiches warm and enjoy your low-fat take on the classic Chicken Parmesan.

Nutrition Facts

Serving size	(961.5g)

Amount per serving	% Daily Value*
Calories	1920.5

Total Fat 44.0g	0%
Saturated Fat 16.3g	0%
Polyunsaturated Fat 0g
Cholesterol 345.8mg	0%
Sodium 4303.7mg	0%
Total Carbohydrate 209.8g	0%
Dietary Fiber 24.5g	0%
Total Sugars 28.1g
Protein 179.2g	0%

Vitamin D 3.5IU	0%
Calcium 906.8mg	0%
Iron 16.6mg	0%
Potassium 2081.9mg	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: 20.3%

Protein: 36.7%

Carbs: 43.0%