Chicken Parmesan Hero

By dette

Zesty homemade marinara sauce, gooey cheese and cripsy chicken meld together in this dream of a sandwich. Save time by using store-bought whole wheat bread crumbs.

Ingredients

• 4 slices whole-wheat bread
• 3/4 t. paprika, divided
• 1/2 t. garlic powder
• 1 tbsp olive oil
• 1 small onion, (1 cup) diced
• 2 cloves minced garlic
• 1 (26.46 oz) box of chopped tomatoes (such as Pomi)
• 1/2 cup all-purpose flour
• 1/2 t black pepper
• 3 egg whites, whisked
• 4 (4-5oz) boneless, skinless chicken breasts, pounded to 1/2 inch thickness
• Oolive oil cooking spray
• 2 whole-grain rolls (5-6 inches), split
• 1 c. baby spinach leaves
• 3/4 c shredded part-skim mozzarella cheese

Preparation

Step 1

Preheat oven to 375.

Process bread in a food processor until crumbs form, about 20 seconds. Toast crumbs on a baking sheet until golden, tossing occasionally, 7-8 minutes. Remove from oven and cool. Transfer to a shallow dish; toss with 1/2 t. paprika and garlic powder. Set aside.

Heat oil in a medium saucepan voer medium-high heat. Add onion and cook until soft and translucent, 6-7 minutes. Add garlic and cook 1 minute. Add tomaotes and their juices and bring to a boil.l Reduce heat and simmer until sauce thickens slightly, 10 mintues. Remove from ehat; reservce. In a resealable plastic bag, combine flour remaining paprika and pepper Shake each piece of chicken in flour mixture, then dip in egg, then inreserved bread crumbs, shaking off excess.

Place chicken in a baking dish and coat each side with cooking spray. Bake until cooked through ad browned, about 12-13 minutes.

Place rolls on a baking sheet. Spoon about 1/4 cup marinara sauce onto one side of a roll and top with 1/4 c. spinach leaves. Top wtih a breaded cutlet, an additional 1/4 c. marinara sauce, and 3 tbsp mozzarella. Return to oven until cheese is melted, about 5 minutes.

Serving 1/2roll; 1/2 c marinara sauce, 1 cutlet, 1/4c spinach leaves, 3 tbsp mozzarella cheese
cal 563; fat 14.9 (sat 4.4g; mono 5.4g; poly 3.2g) chol 90 mg; prot 48g; carb 58g; sugar 5g; fib 11g; RS 0.8g; sod 552mg