Grilled Chicken Parm Hero

Grilled Chicken Parm Hero
Contributor

My skinny substitute allows you to indulge in the Italian favorite without suffering a blow to your arteries and waistline. This cheesy creation is downright delicious and a mere 320 calories. — Joy Bauer, MS, RDN, CDN, nutrition and health expert for NBC’s TODAY show, and author of From Junk Food to Joy Food.

1
Servings
207
Calories Per Serving
Deliver Ingredients

Ingredients

  • large whole-grain roll
  • thin to medium boneless, skinless chicken breast
  • 3 heaping  Tablespoons  marinara sauce, store-bought or homemade
  • 1/4  Cup  shredded part-skim mozzarella cheese
  • 1  Teaspoon  grated Parmigiano-Reggiano cheese

Directions

Preheat the broiler.

Line a baking sheet with aluminum foil.

Scoop the insides out of the roll, place the roll on the baking sheet, and lightly toast under the broiler for 1 to 2minutes. Place the roll on a plate and set aside.

In a pan coated with nonstick oil spray, sauté the chicken until it is no longer pink inside, 3 to 4 minutes per side.

Transfer the chicken to the baking sheet, top with the marinara sauce, mozzarella cheese, and Parmigiano-Reggiano cheese. Place under the broiler until the cheese is melted and bubbling.

Using a spatula, remove the chicken Parm from the oven and place on a toasted roll

Nutritional Facts

Total Fat
12g
17%
Sugar
2g
2%
Saturated Fat
7g
29%
Cholesterol
35mg
12%
Carbohydrate, by difference
11g
8%
Protein
14g
30%
Vitamin A, RAE
133µg
19%
Vitamin B-12
1µg
42%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
374mg
37%
Choline, total
13mg
3%
Fiber, total dietary
1g
4%
Folate, total
23µg
6%
Iron, Fe
1mg
6%
Magnesium, Mg
22mg
7%
Niacin
1mg
7%
Phosphorus, P
302mg
43%
Selenium, Se
18µg
33%
Sodium, Na
488mg
33%
Water
60g
2%
Zinc, Zn
2mg
25%

Grilled Chicken Shopping Tip

When buying chicken, make sure to ask for it to be placed in a separate plastic bag, to minimize the risk of cross-contamination.

Grilled Chicken Cooking Tip

Allow meat to rest for at least ten minutes before slicing into it; otherwise, the juices will leak out.