Low Sodium Chicken Parmesan Sandwich

Indulge in a healthier twist on a classic favorite with this Low Sodium Chicken Parmesan Sandwich, a mouthwatering blend of crispy, oven-baked chicken, gooey mozzarella, and rich low-sodium marinara sauce all nestled in a hearty whole wheat sandwich roll. Perfectly seasoned with garlic, fresh parsley, and Parmesan-infused panko breadcrumbs, this recipe keeps the flavor high while cutting back on sodium for a heart-smart meal. Featuring a quick prep and bake time, it's ideal for busy weeknight dinners or a satisfying lunch. Garnished with fresh basil and served hot, this sandwich is as wholesome as it is delicious—proving that comfort food can be both nutritious and crave-worthy.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 2

Ingredients

• 2 pieces Boneless, skinless chicken breast
• 1 cup Panko breadcrumbs
• 0.25 cup Grated Parmesan cheese
• 2 tablespoons Chopped fresh parsley
• 0.5 teaspoon Garlic powder
• 0.25 teaspoon Ground black pepper
• 1 large Egg
• 1 tablespoon Water
• 2 tablespoons Olive oil
• 0.5 cup Low-sodium marinara sauce
• 2 slices Sliced part-skim mozzarella cheese
• 2 rolls Whole wheat sandwich rolls
• 4 leaves Fresh basil leaves

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Start by preparing the chicken. If the chicken breasts are thick, slice them in half horizontally to create thinner fillets.

Step 3

In a shallow dish, combine the panko breadcrumbs, Parmesan cheese, chopped parsley, garlic powder, and ground black pepper.

Step 4

In another small bowl, whisk together the egg and tablespoon of water.

Step 5

Dip each chicken breast piece into the egg mixture, ensuring it is well coated, then press it into the breadcrumb mixture, covering both sides.

Step 6

In a large oven-safe skillet, heat the olive oil over medium heat. Add the chicken and cook for 3-4 minutes on each side, or until golden brown.

Step 7

Transfer the skillet to the preheated oven and bake for 10 minutes.

Step 8

After baking, carefully remove the skillet from the oven and spoon low-sodium marinara sauce over each piece of chicken. Top each with a slice of mozzarella cheese.

Step 9

Return the skillet to the oven and bake for another 5-7 minutes, or until the cheese is melted and bubbly.

Step 10

Meanwhile, lightly toast the whole wheat sandwich rolls in a toaster or oven.

Step 11

To assemble, place each chicken piece on the bottom half of a toasted roll, add fresh basil leaves, and top with the other half of the roll.

Step 12

Serve immediately while hot, and enjoy your Low Sodium Chicken Parmesan Sandwich!

Nutrition Facts

Serving size	(856.5g)

Amount per serving	% Daily Value*
Calories	1842.0

Total Fat 76.2g	0%
Saturated Fat 22.2g	0%
Polyunsaturated Fat 4.6g
Cholesterol 565.3mg	0%
Sodium 2082.6mg	0%
Total Carbohydrate 132.0g	0%
Dietary Fiber 12.7g	0%
Total Sugars 19.7g
Protein 162.5g	0%

Vitamin D 71.2IU	0%
Calcium 853.5mg	0%
Iron 13.1mg	0%
Potassium 1823.1mg	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: 36.8%

Protein: 34.9%

Carbs: 28.3%