Health

Chicken Parmesan Sandwiches

chicken-parmesan-sandwiches Photo: Yunhee Kim; Styling: Molly Fitzsimons/Big Leo Productions

Ingredients

  • 2 large egg whites, lightly beaten
  • 1/3 cup Italian-seasoned breadcrumbs
  • 4 tablespoons grated Parmesan cheese, divided
  • 8 chicken breast tenders (about 12 ounces)
  • 2 teaspoons unsalted butter
  • 4 (2-ounce) sandwich rolls
  • 1 cup bottled tomato-and-basil pasta sauce, warmed
  • 1/2 cup (2 ounces) shredded provolone or part-skim mozzarella cheese

Preparation


1. Preheat broiler. Place egg whites in a shallow dish. Mix breadcrumbs and 2 tablespoons Parmesan cheese in a separate shallow dish. Dip chicken tenders in egg whites, then dredge in breadcrumbs.

2. Melt butter in a large nonstick skillet over medium-high heat. Add chicken, and cook about 3 minutes on each side or until no longer pink in center. Set aside.

3. Slice the rolls in half horizontally. Place rolls on a baking sheet, crust side down, and broil 8 inches from heat until lightly toasted, about 1 minute.

4. Spread some pasta sauce over bottom halves of rolls; top with chicken tenders, cutting to fit, if necessary. Top with more sauce; then sprinkle each with shredded provolone and remaining 2 tablespoons Parmesan. Place bottom halves under broiler to melt the cheese, about 3 minutes. Top with the remaining roll halves, and serve immediately.

Quick tip: This'll give you 20 percent of your daily calcium.


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  • These chicken parmesan sandwiches are inspired by the classic Italian dish of the same name and make a hearty lunch or dinner. 
  • Yield: Makes 4 servings (serving size: 1 sandwich)

Nutritional Information

Calories per serving: 485
Fat per serving: 14g
Saturated fat per serving: 6g
Monounsaturated fat per serving: 3g
Polyunsaturated fat per serving: 1g
Protein per serving: 38g
Carbohydrate per serving: 55g
Fiber per serving: 7g
Cholesterol per serving: 66mg
Iron per serving: 16mg
Sodium per serving: 942mg
Calcium per serving: 227mg