SUNDAY NIGHT SUPPERS Chicken Parmesan Sub

by | May 17, 2009 | Soups and Sandwiches, Uncategorized

FBC Pure Energy 2009

Sunday evenings used to be very busy times in our home when Perfect Daughter was involved in all of the youth activities there. We were very regular in our attendance then, but have become “sinful slackers.” Pizza from a local takeout was our regular Sunday evening meal. Either it was enjoyed by the three of us, or as often as not, what seemed to be our entire youth group would join us. We’re no longer “in the youth group loop” unfortunately. We do support them, however, and appreciate the many wonderful projects they do. Our youth choir, Pure Energy, is leaving soon on its summer tour. Hubby and I travelled with them on a few occasions. It was an absolute blessing. They’ll be journeying this year with others who will give them lots of love and support. I think there will be some 100+ young people making the tour. I appreciate them and their talent so much. For the seniors this is an especially priceless time. They will use the leadership skills they have developed over the past few years to guide those in their charge. They have a tremendous responsibility. I hope you will join with me in praying for them as they go about this ministry and as they travel.


Instead of pizza, these days we either eat leftovers or enjoy something from the grill on Sunday evenings. This is an easy menu item and one we have enjoyed on several occasions. It’s an old one from Eating Well magazine.


Chicken Parmesan Sub

Makes 4 servings
½ cup all-purpose flour
½ teaspoon kosher salt
½ teaspoon freshly ground pepper
1 pound boneless, skinless chicken breasts (2 large breasts cut into 4 portions or 4 small breasts)
4 teaspoons extra-virgin olive oil, divided
2 6-ounce bags baby spinach
1 cup marinara sauce, preferably low-sodium
¼ cup grated Parmesan cheese
½ cup shredded part-skim mozzarella
4 soft whole-wheat sandwich rolls, toasted

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.

*Note: Instead of following this part of the recipe, I usually just grill the chicken either on the stovetop in a grill pan or outside on the “real” grill. When I have fixed it according to the recipe (basically), I will add some Italian seasoning and panko to the breading mixture. Try it using the different techniques to see which one you prefer.

Nutrition Information:Per serving: 467 calories; 13 g fat (4 g sat, 5 g mono); 78 mg cholesterol; 48 g carbohydrate; 42 g protein; 5 g fiber; 762 mg sodium; 791 mg potassium.
Exchanges: 3 starch, 1 vegetable, 4 1/2 very lean meat, 1 fat