Simple suppers: Chicken parmigiana sandwich

Michele Borboa, MS

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If a Chicken Parmigiana Sandwich is a meal you reserve for when you eat out or deserve a diet splurge, try this quick and healthy chicken sandwich recipe you can make at home any time you crave this satisfying comfort food.

Chicken ParmigianaChicken parmigiana sandwich

Serves 4

Juicy chicken enrobed in a spicy breading, flavorful marinara, ooey gooey cheese, nestled in a chewy roll doesn't sound fast and easy nor a healthy diet pick. Yet, with a few time-saving tips and wholesome modifications in the following Chicken Parmigiana Sandwich recipe, you can quickly sink your teeth into this yummy dish guilt-free.

Ingredients

  • 1/2 cup almond flour
  • 1 cup whole wheat bread crumbs
  • 1/2 teaspoon salt
  • Freshly ground black pepper to taste
  • 1 teaspoon dried oregano
  • Pinch of cayenne or more to taste
  • 2 eggs
  • 4 small boneless, skinless chicken breasts, pounded to an even thickness
  • 1-1/2 cups spicy marinara sauce of your choice
  • 4 thin slices mozzarella or provolone cheese
  • 4 whole grain ciabatta rolls, split

Directions

  1. Preheat oven to 350 degrees F. and spray a baking sheet with cooking spray.
  2. Whisk together flour, crumbs, salt, black pepper, oregano and cayenne in a shallow dish. In a second shallow dish, whisk together eggs.
  3. Dredge chicken breasts in eggs then flour mixture, coating well, and place on prepared baking sheet. Bake for 25 minutes or until chicken is just cooked through and coating is lightly browned.
  4. Pour half of the marinara in a 11x7-inch baking dish and place chicken in sauce. Pour remaining sauce over chicken and top each with a slice of cheese. Bake for another 15 minutes.
  5. Toast ciabatta rolls, if desired, and place bottoms of rolls on a serving platter. Use a spatula to lift chicken out of baking dish and set on rolls. Arrange tops of rolls on chicken and serve immediately.

Make a noteChef's note: Breading and baking the chicken breasts instead of pan-frying them in oil saves on calories and fat. Choosing almond flour, whole wheat bread crumbs and whole grain ciabatta rolls gives these sandwiches a healthy edge by adding fiber, B-vitamins, vitamin E, and other essential nutrients.

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Michele Borboa, MS
Michele Borboa, MS is a contributing editor for SheKnows.com specializing in health, fitness, and all things food. She is a veteran health and fitness professional, personal chef, and mom in Bozeman, Montana. She is also the author of the time-saving cookbook Make-Ahead Meals Made Healthy (Fair Winds Press, July 2011). You can contact Michele at michele.borboa@sheknows.com or give her a tweet at http://twitter.com/micheleeborboa.