Disclaimer: the grams I’ve listed manually after each ingredient are accurate for a single recipe, but they will not multiply if you choose the 2x or 3x option. Please make sure and multiply on your own!
For the Chicken
2lbchicken breasts- butterflied
*If you don't have italian seasoningjust sprinkle on some oregano, dried basil, parsley, whatever you've got!
For the Sandwich:
French or italian bread sliced extra thin.I used the fresh loaf of crust french from Costco
Favorite jarred marinaraI love Costco's Victoria- and it's got better macros than lots at only 6 carbs per serving- Trader Joes Rustico is also good.
Cut breasts in half horizontally to butterfly (to make fillets that are half as thick)
Spread out on parchment lined baking sheet, pat dry, and sprinkle 5 grams or about a tsp (each) of parmesan and breadcrumbs on the top of each piece- don't flip
Sprinkle all of the tops liberally with salt, pepper, garlic powder, and italian seasoning
Bake in preheated 400 degree oven for 15-20 minutes- until juices run clear and chicken isn't pink inside!
Cover with half a slice of lite provolone or mozzarella if you prefer, turn off the oven and put the chicken back in for just a minute or two to melt.
Slice french bread as thin as you can!
Lay bread on a baking sheet and spray with mist of olive oil spray, and sprinkle with garlic powder
BROIL for a minute or two until golden brown on the top. Remove.
Heat a bowl of marinara (I just use the microwave!)
Build sandwich by starting with one piece of bread, toasty side out/soft side in. Layer with 22 g (1.5 tbs) of basil aioli, then 114g chicken (that's including the half slice provolone), 1/4 cup marinara sauce, and arugula.
Top with another piece of toasted bread, soft side in and ENJOY!
My exact MFP logging for this SANDWICH will be for 50 grams of french bread, 1/4 cup marinara, 22 g fat free basil aioli, 100 g cooked chicken and 1/2 slice of provolone (which those two together will come to the 114 g of chicken parm off the pan) and a handful of arugula. You can search "Lillie Eats and Tells Easy Baked Chicken Parmesan Sandwich" if you want to try and match it and just log the one item for ease!
OR you can search "Lillie Eats and Tells Easy baked chicken parmesan" for the chicken ALONE (including bread crumbs and parm, but not the half slice of provolone.) That way you can build your sandwich in the quantities you want.
How to log bread without a label?
I've gotten in the habit of weighing my bread, even when it's pre-sliced with a nutrition label because those slices can vary a lot! I'm not that precise about everything I eat but I got in the habit of weighing my bolillo roll for my daily turkey sandwich which made me realize I could eat any bread I wanted to. No need to buy "low-carb" breads I didn't even like--- it really didn't even save me that many carbs if I was comparing like-sizes. It's so much more about the weight. So if you have a label, it'll usually tell you the macros for a serving and specify that the serving is 37g for instance. So say you're using 50 g for this sandwich, you can either:
See if MFP has a 1 gram option for servings so you can log your 50 grams? or
Just do some quick math 50/37=1.35 servings (when MFP is giving you the 37g serving size)
What if you don't have a nutrition label on your bread?
Along with my love of bread has come a lot of experience tracking it. Ha. And what I've learned is they're all so similar! So if I grab bolillo rolls or pane rolls or even a french baguette or italian bread... I'll search My Fitness Pal for the one I bought (but won't stress if I have to grab one of the others) with a "g" after the name to try and find an option in grams. I might add a well known name to get a reliable hit. Like "La Brea french baguette g" or "bolillo walmart g" even if I got my bolillo at Ralphs. It's all about the weight of it! For this one Costco's country french bread had a label in grams and an MFP listing with 1 gram servings so it was easy! But don't stress. Use another white bread option if needed and you'll be so close.
Serving: 1sandwich as describedCalories: 339kcalFat: 5.5gProtein: 35.1gCarbohydrates: 33.8g