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No Harm Chicken Parmesan Sub

July 23, 2009

This is an awesome version of the bready chicken Parmesan we all love to order at Italian restaurants. Fortunately, this recipe is not battered with egg and flour and then deep-fried in oil. Who doesn’t love the a classic deli-style sub? I’ve actually never made this before in a sub before, but I thought it might be a nice change to the usual pasta. I first dipped my chicken in egg whites and then breaded the tenders in a mixture of Panko breadcrumbs and Italian seasoning. Pop them into the oven until golden brown and crisp and you have the “un”fried version of a Chicken Parm. I sauteed spinach with a little garlic until wilted to give the sandwich some texture and also to sneak in some veggies. Enjoy this guilt-free sandwich and save the money and calories on something else!

No harm Chicken Parmesan Sub

Makes 2 serving

  • 1/2 cup egg whites
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup Panko breadcrumbs
  • 1 teaspoon Italian seasoning
  • 1/2 pound boneless, skinless chicken breasts
  • 1 6-ounce bag of baby spinach
  • 1 garlic clove, minced
  • 1 tablespoon balsamic vinegar
  • 1/2 cup marinara sauce
  • 2 tablespoons Parmesan cheese
  • 2 slices reduced fat Provolone cheese
  • 2 soft whole-wheat sandwich rolls, toasted


1. Position oven rack in top position; preheat broiler.
2. Combine egg whites, salt and pepper in a shallow dish. Dip the chicken in the egg mixture and turn to coat. Using a clean hand, dip the chicken in the Panko mixture and place on a oiled baking sheet. Repeat with the rest of the chicken tender and bake for 5 minutes until chicken is no longer pink inside.
3. Heat a large nonstick skillet over medium-high heat. Add spinach, garlic and balsamic and cook, stirring often, until wilted, 2 to 3 minutes. Transfer to a small bowl.
4. Top each piece of chicken with the wilted spinach, marinara sauce, Parmesan and a slice of Provolone. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes. Serve on rolls.

2 Comments leave one →
  1. July 24, 2009 12:55 am

    this looks delicious! reminds me of one of my fave sandwiches growing up – the italian parm from burger king!

    • andee permalink
      July 24, 2009 4:42 pm

      I totally remember those BK sandwiches! yumm…except I don’t feel nearly as bad after eating this version!

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