Healthy Chicken Parmesan Sandwich Recipe

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Bite it! HG's No-Harm Chicken Parm Sandwich
HG's No-Harm Chicken Parm Sandwich

The Good 'Wich!

Close your eyes, and imagine sinking your teeth into a sandwich stacked with crispy chicken, zesty tomato sauce, and gooey cheese. Open your eyes... The recipe is right here, and it's guilt-free too!

1/4 cup Fiber One Original bran cereal
1/8 tsp. Italian seasoning
1/8 tsp. each salt and black pepper
1/8 tsp. garlic powder 

1/8 tsp. onion powder
One 3-oz. raw boneless skinless chicken breast cutlet, pounded to 1/2-inch thickness
1 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)

2 tbsp. low-fat marinara sauce
2 tbsp. shredded part-skim mozzarella cheese
One 100-calorie flat sandwich bun (like Arnold Select/Brownberry/Oroweat Sandwich Thins)

Place cereal in a sealable plastic bag, seal, and finely crush with a meat mallet or other heavy utensil.

Transfer to a wide bowl, and stir in seasonings.

Place chicken in another wide bowl, top with egg substitute, and flip to coat. Shake to remove excess egg, and coat with crumbs.

Bring a skillet sprayed with nonstick spray to medium heat. Cook chicken for about 5 minutes per side, until cooked through.

Still in the skillet, top chicken with marinara sauce and cheese. Cover and cook for 1 minute, or until cheese has melted.

Place chicken on the bottom half of the bun, and add the other bun half. Dig in!


Serving: 1 sandwich
Calories: 292
Fat: 6g
Sodium: 812mg
Carbs: 38g
Fiber: 12.5g
Sugars: 4.5g
Protein: 31g

PointsPlus® value 8*

HG Tip! To pound a chicken cutlet, either lay it between two pieces of plastic wrap or place it in a sealable bag, squeeze out the air, and seal. Using a meat mallet (or other heavy utensil with a flat surface), pound it until uniform in thickness.

Fight it! Chicken Parmesan Sandwich, Average
Chicken Parmesan Sandwich, Average

The Wicked 'Wich.

We're pretty sure that nobody in the history of food has ever bitten into a chicken Parmesan sandwich and thought, "This is one healthy meal!" Whipping up this thing is like a master class in making a super-fattening dish: Take a piece of deep-fried meat, cover it with sauce and cheese, and put it on an oversized bun. For us, making over this sandwich was like a master class in Chew the Right Thing: Take a lean chicken cutlet, coat it in high-fiber breadcrumbs, top with low-fat marinara and light cheese, and put it on a flat bun. You too can master the art of guilt-free sandwich assembly... Hope you're hungry!

Serving Size: 1 sandwich
Calories: 665
Fat: 26g
Sodium: 1,733mg
Carbs: 62g
Fiber: 3.5g
Sugars: 6g
Protein: 43g

PointsPlus® value 17*

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*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints
® trademark.

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