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Chicken Parmesan Sandwiches

Photo: Yunhee Kim; Styling: Molly Fitzsimons/Big Leo Productions
Prep time 10 mins
Cook time 10 mins
Yield Makes 4 servings (serving size: 1 sandwich)
These chicken parmesan sandwiches are inspired by the classic Italian dish of the same name and make a hearty lunch or dinner. 

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

Nutrition Information

  • calories 485
  • fat 14 g
  • satfat 6 g
  • monofat 3 g
  • polyfat 1 g
  • protein 38 g
  • carbohydrate 55 g
  • fiber 7 g
  • cholesterol 66 mg
  • iron 16 mg
  • sodium 942 mg
  • calcium 227 mg

How to Make It

  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.

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