The Chicken Parmesan Sub is an Italian-American classic that brings together the robust flavors of crispy chicken, marinara sauce, and melted cheese, all nestled within a warm, toasted sub roll.
This delectable creation is a variation of the traditional Chicken Parmesan dish, which originated from Italian immigrants adapting their heritage recipes to the ingredients available in America. Typically served over pasta or as a standalone dish, the Chicken Parmesan has been reimagined in various formats, including this popular sandwich version.
The key to a great Chicken Parmesan Sub lies in the balance of flavors and textures: the crunch of the breaded chicken, the tangy marinara, and the creamy melted mozzarella and Parmesan cheeses.
With Italian cuisine’s emphasis on fresh, quality ingredients, this sub is a testament to the adaptability and enduring appeal of Italian-American cuisine. As you dive into the world of Chicken Parmesan Subs, you'll discover a comforting meal perfect for any occasion.
Whether it's a quick lunch or a hearty dinner, this sub will satisfy your cravings. For more about the origins and variations of Chicken Parmesan, check out this article.
Ingredients for Chicken Parmesan Sub
- 2 boneless, skinless chicken breasts
- Salt and pepper to taste
- 1 cup all-purpose flour
- 2 large eggs, beaten
- 1 cup breadcrumbs
- 1 cup grated Parmesan cheese
- 1 cup marinara sauce
- 1 cup shredded mozzarella cheese
- 4 sub rolls
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- Fresh basil leaves for garnish
Instructions for Making Chicken Parmesan Sub
- Preheat your oven to 375°F (190°C).
- Pound chicken breasts to an even thickness of about 1/2 inch.
- Season the chicken with salt and pepper.
- Set up a breading station with flour, beaten eggs, and a mixture of breadcrumbs and Parmesan cheese.
- Dredge each chicken breast in the flour, then dip in the eggs, and coat with the breadcrumb mixture.
- Heat olive oil in a large skillet over medium-high heat.
- Cook the chicken breasts until golden brown on both sides, about 4 minutes per side.
- Transfer the chicken to a baking sheet and bake for 15-20 minutes, until cooked through.
- While the chicken is baking, warm the marinara sauce in a small saucepan.
- Slice the sub rolls and toast them lightly in the oven.
- Place a baked chicken breast on each sub roll.
- Top each chicken breast with warm marinara sauce and mozzarella cheese.
- Return the subs to the oven until the cheese is melted and bubbly, about 5 minutes.
- Garnish with fresh basil leaves before serving.
Nutritional Information
A typical Chicken Parmesan Sub contains around 600-700 calories per serving, depending on the specific ingredients used. The chicken provides a substantial amount of protein, essential for muscle repair and growth.
The use of olive oil, a key component of the Mediterranean diet, adds healthy monounsaturated fats that can help reduce bad cholesterol levels. The cheeses in the recipe contribute calcium and vitamin D, which are vital for bone health.
However, it's essential to be mindful of the sodium content, especially in the marinara sauce and cheeses, as high sodium intake can lead to increased blood pressure. For those watching their calorie intake, consider using whole wheat sub rolls and reducing the amount of cheese.
Incorporating more vegetables, like spinach or arugula, can also add nutrients without significantly increasing calories. For detailed nutritional information, you can refer to resources like NutritionData.
Wine/Beverage Pairings With Chicken Parmesan Sub
A Chicken Parmesan Sub pairs beautifully with a medium-bodied red wine such as Chianti or Merlot, enhancing the tomato sauce and cheese flavors. For a non-alcoholic option, consider a sparkling water with a splash of lemon or a robust iced tea.
Cooking Tips and Variations
When making a Chicken Parmesan Sub, achieving the perfect breading is crucial. Ensure the chicken is pounded evenly to ensure uniform cooking. For extra flavor, you can add herbs such as oregano or thyme to the breadcrumb mixture.
If you prefer a spicier kick, a pinch of red pepper flakes can be added to the marinara sauce. The choice of sub roll can significantly impact the overall experience; opt for freshly baked rolls for the best taste and texture.
For a lighter version, consider grilling the chicken instead of frying, or using a store-bought rotisserie chicken as a shortcut. Additionally, you can customize your sub with extra toppings like sliced tomatoes, roasted red peppers, or a sprinkle of crushed red pepper for some heat.
Remember, the key to a great Chicken Parmesan Sub is balancing the flavors and textures, allowing the main ingredients to shine.
Serving Suggestions
The Chicken Parmesan Sub is best served fresh and hot, ensuring the cheese is perfectly melted and the bread maintains its crisp texture. For a complete meal, consider serving the sub with a side salad dressed with a light vinaigrette, balancing the richness of the sandwich.
Alternatively, a side of oven-baked sweet potato fries can add a touch of sweetness and additional nutrients. If you're hosting a gathering, you can serve the subs in a buffet style, allowing guests to customize their sandwiches with additional toppings and sauces.
This dish is versatile and can easily be adapted to suit different tastes and dietary needs. For outdoor gatherings or picnics, wrap the subs in parchment paper to maintain their warmth and shape while making them easy to transport.
Chicken Parmesan Sub Health Benefits
The Chicken Parmesan Sub, when made with fresh ingredients and healthier cooking methods, can be a part of a balanced diet. Chicken, as a lean protein source, is beneficial for maintaining muscle mass and supporting metabolism. Olive oil, used for cooking, is rich in antioxidants and anti-inflammatory properties.
Opting for whole-grain sub rolls can increase fiber content, aiding in digestion and keeping you fuller for longer. The inclusion of tomato-based marinara sauce offers lycopene, a powerful antioxidant associated with reduced risks of certain diseases.
To maintain the health benefits, moderation is key when it comes to cheese and seasoning. For those with dietary restrictions, using gluten-free breadcrumbs and rolls can make this dish suitable for gluten-sensitive individuals.
FAQs About Chicken Parmesan Sub
Can I use store-bought marinara sauce?
Yes, store-bought marinara sauce is a convenient option. Choose a brand with minimal additives and a flavor profile you enjoy.
How can I make this dish gluten-free?
Use gluten-free breadcrumbs and sub rolls to make the Chicken Parmesan Sub gluten-free. Ensure all other ingredients are free from gluten contamination.
Can I prepare the chicken in advance?
Yes, you can bread and cook the chicken in advance. Store it in the refrigerator for up to two days and reheat before assembling the subs.
The Chicken Parmesan Sub is a delectable fusion of textures and flavors, bringing the comforting elements of Italian-American cuisine into a sandwich. This recipe offers not only the satisfaction of a homemade meal but also the versatility to adapt to different tastes and dietary preferences. Whether enjoyed as a quick lunch or a family dinner, this sub is sure to please. Its simplicity and deliciousness make it a go-to dish for anyone looking to enjoy a classic meal with a modern twist. Embrace the art of making Chicken Parmesan Subs, and delight in the joy of sharing this scrumptious creation with friends and family.