This Chicken Parmesan Sandwich is a skillet-cooked, high-protein option that brings together crispy breaded chicken, melted mozzarella, and a simple tomato sauce for a lighter version of a classic sandwich. It is designed for busy days when you want something satisfying but still aligned with your health goals, with a straightforward dredging and pan-frying process that fits easily into a 20-minute window. The combination of whole wheat or sourdough bread, lean chicken breast, and portion-controlled cheese keeps the meal more balanced than a typical restaurant version while still tasting like comfort food.
How do you stay on track with your health goals during a busy week?
If you have any questions, feel free to leave them in the comments.
**INGREDIENTS:**
Chicken:
4 ounces (1/4 pound) chicken breast​ (Or butterfly one whole chicken breast, and use half)
Egg wash:
1 large egg​
Breadcrumb mixture:
1/4 cup (15 grams) Panko breadcrumbs
2 tablespoons (15 grams) grated Parmesan cheese
1/4 teaspoon Italian seasoning
1/8 teaspoon garlic powder
Pinch onion powder, salt, black pepper​
Flour:
2 tablespoons (15 grams) whole wheat flour​
Sauce/Cheese:
3 tablespoons (45 grams) pasta sauce
1/4 cup (28 grams) fresh mozzarella cheese​
Sandwich:
2 slices whole wheat bread or sourdough
Few fresh basil leaves
**INSTRUCTIONS:**
Prep Chicken (2 minutes): Pound 4 oz chicken breast to 1/4-1/2 inch thickness between plastic wrap. Season lightly with salt and pepper.
Set up dredging station: 2 tbsp whole wheat flour in one bowl; beat 1 large egg in second; mix 1/4 cup Panko, 2 tbsp grated Parmesan, 1/4 tsp Italian seasoning, 1/8 tsp garlic powder, pinch onion powder/salt/pepper in third.
Bread and Fry (8-10 minutes): Dredge chicken in flour (shake excess), egg, then breadcrumb mixture, pressing firmly for even coat. Heat 1 tbsp oil in skillet over medium. Fry 3-4 minutes per side until golden and 165°F internal. Drain on paper towel if needed.
Melt Toppings (3 minutes): Lower heat to medium-low. Spread 3 tbsp warmed pasta sauce over chicken, top with 1/4 cup fresh mozzarella. Cover skillet; cook 2-4 minutes until cheese melts bubbly. Remove lid last minute if wanting slight crisp.
Assemble Sandwich (1 minute): Toast 2 slices whole wheat bread or sourdough. Layer chicken, sauce-cheese, and fresh basil leaves. Slice and serve hot for ~40g protein lunch.
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