4
1 rating

Grilled Chicken Parm Hero

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.

Ingredients

  • 1 large whole-grain roll
  • 1 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
Servings1
Calories Per Serving819
Total Fat23g35%
Sugar14gN/A
Saturated8g40%
Cholesterol230mg77%
Protein81g100%
Carbs73g24%
Vitamin A104µg12%
Vitamin B120.8µg13.7%
Vitamin B63mg100%
Vitamin C1mg1.7%
Vitamin D0.2µgN/A
Vitamin E4mg20%
Vitamin K11µg14%
Calcium366mg37%
Fiber11g44%
Folate (food)75µgN/A
Folate equivalent (total)75µg19%
Iron5mg26%
Magnesium207mg52%
Monounsaturated6gN/A
Niacin (B3)33mg100%
Phosphorus1038mg100%
Polyunsaturated5gN/A
Potassium1458mg42%
Riboflavin (B2)0.8mg47.9%
Sodium1265mg53%
Thiamin (B1)0.6mg40.5%
Zinc6mg37%