EatingWell


1
5
What's This?
Serving size 4
Prep Time
Total Time

Ingredients

½ cup all-purpose flour½ tsp kosher salt½ tsp freshly ground pepper1 lb boneless, skinless chicken breast4 tsp extra-virgin olive oil, divided12 oz baby spinach1 cup marinara sauce, preferably low-sodium (see Tip)¼ cup grated Parmesan cheese½ cup shredded part-skim mozzarella4 soft whole-wheat sandwich roll, toasted

Directions

1. Position oven rack in top position; preheat broiler.

2. Combine flour, salt and pepper in a shallow dish. Place chicken between 2 large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even 1/4-inch thickness. Dip the chicken in the flour mixture and turn to coat.

3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add spinach and cook, stirring often, until wilted, 2 to 3 minutes. Transfer to a small bowl.

4. Add 1 teaspoon oil to the pan. Add half the chicken and cook until golden, 1 to 2 minutes per side. Transfer to a large baking sheet. Repeat with the remaining 1 teaspoon oil and chicken; transfer to the baking sheet.

5. Top each piece of chicken with the wilted spinach, marinara sauce and Parmesan. Sprinkle with mozzarella. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes. Serve on rolls.

Tip: Refrigerate leftover marinara sauce for up to 1 week or freeze for up to 3 months.

Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 4 Total

  • Calories 467 16%
  • Calories from fat 117 20%
  • Total Fat 13gm 26%
  • Saturated Fat 4gm 5%
  • Monounsaturated Fat 5gm 32%
  • Sodium 762mg
  • Total Carbohydrates 48gm 20%
  • Fiber 5gm
  • Protein 42gm
  • Cholesterol 78mg
*

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Dinner, Healthy, Low Carb, Chicken, Italian, Easy, 30 Minute, Picnic, Super Bowl, Tailgating

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