Chicken Parm Sandwich

Chicken Parm Sandwich

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 

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