Low Sodium Chicken Parmesan Sub

Satisfy your craving for comfort food with this Low Sodium Chicken Parmesan Sub, a heart-healthy twist on the classic sandwich favorite. Tender, breaded chicken cutlets are coated in low-sodium breadcrumbs and Parmesan, pan-fried to golden perfection, then baked with a rich, low-sodium marinara sauce and gooey part-skim mozzarella cheese. Nestled in toasted whole wheat sub rolls and topped with fragrant fresh basil, this recipe offers all the indulgence of a traditional chicken parm sandwich with a fraction of the salt. Perfect as a weeknight dinner or a crowd-pleasing lunch, this flavorful sub keeps things wholesome and nutritious without sacrificing taste. Serve it alongside a crisp green salad for a complete meal that's sure to impress!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 2

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
• 0 to taste ground black pepper
• 0.5 teaspoon garlic powder

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Butterfly the chicken breasts and then cut each into two equal pieces to create four cutlets in total.

Step 3

Season the flour with ground black pepper and garlic powder. Dredge each chicken cutlet in the flour, shaking off any excess.

Step 4

Beat the egg in a shallow dish. Dip each floured chicken cutlet into the egg wash.

Step 5

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.

Step 6

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.

Step 7

Place the chicken cutlets on a baking sheet. Spread marinara sauce over each piece, followed by a sprinkle of mozzarella cheese.

Step 8

Bake in the preheated oven for about 10-12 minutes, until the cheese is melted and bubbly.

Step 9

While the chicken is baking, lightly toast the whole wheat sub rolls in a toaster or oven.

Step 10

Assemble the subs by placing two chicken cutlets inside each toasted roll and topping with fresh basil leaves.

Step 11

Serve immediately, perhaps alongside a fresh salad or some roasted vegetables for a balanced meal.

Nutrition Facts

Serving size	(844.8g)

Amount per serving	% Daily Value*
Calories	2159.8

Total Fat 75.5g	0%
Saturated Fat 21.6g	0%
Polyunsaturated Fat 4.6g
Cholesterol 568.3mg	0%
Sodium 1867.7mg	0%
Total Carbohydrate 186.2g	0%
Dietary Fiber 13.7g	0%
Total Sugars 18.2g
Protein 175.8g	0%

Vitamin D 57.2IU	0%
Calcium 795.8mg	0%
Iron 15.2mg	0%
Potassium 1447.6mg	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: 31.9%

Protein: 33.1%

Carbs: 35.0%