cherry image
Chicken Parm Hero Sandwich⏱ 30 min total
Recipes

Chicken Parm Hero Sandwich

Per 1 serving · 276 g · 13 ingredients

Calories
472
24%
of a 2,000 cal day
  • Protein
    40g
    34% of calories
  • Carbs
    35g
    30% of calories
  • Fat
    19g
    36% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Chicken Parm Hero Sandwich (276 g) has 472 calories, with 40 g of protein, 35 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (36% of calories). It is high in protein (80% DV), Vitamin E (20% DV) and thiamine (39% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 47%, 28% and 49% of the daily value.

Per 100 g
171cal
medium energy density
Protein per 100 cal
8.5g
Net carbs
31g
carbs minus fiber
Fiber
3.2g
3.5 g sugar

High in

20%+ of the daily value

  • Protein80%
  • Vitamin E20%
  • Thiamine39%
  • Riboflavin (B2)40%
  • Niacin89%
  • Vitamin B685%

Good source of

10–19% of the daily value

  • Dietary fiber11%
  • Vitamin A12%
  • Potassium15%
  • Magnesium16%

Watch

20%+ of the daily value

  • Sodium47%
  • Saturated fat28%
  • Cholesterol49%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min
  1. 1

    Preheat the oven to 400°F.

  2. 2

    Combine breadcrumbs, Parmesan cheese, oregano, paprika, garlic powder, salt, and pepper in a zip-top bag and shake to mix well. Transfer to a low flat bowl or waxed paper.

  3. 3

    Whisk the egg in a bowl. Dip each chicken breast in the egg, then coat with the breadcrumb mixture.

  4. 4

    Heat olive oil in a pan over medium-high heat. Cook the breaded chicken breasts, two at a time, for 3-4 minutes per side until cooked through. Remove to a paper towel-lined plate.

  5. 5

    Place the cooked chicken breasts on a baking dish. Top each with 1/4 cup tomato sauce and shredded mozzarella cheese.

  6. 6

    Bake in the preheated oven for 8-10 minutes until the cheese melts and the sauce is hot. Toast rolls during the last 5 minutes.

  7. 7

    Slice the rolls, place a chicken Parmesan breast on each, and serve.

Vitamins & minerals

Amounts for 1 serving (276 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A106 μg
12%
Vitamin C4 mg
5%
Vitamin D0.3 μg
2%
Vitamin E3 mg
20%
Vitamin K10 μg
8%
Thiamine0.5 mg
39%
Riboflavin (B2)1 mg
40%
Niacin14 mg
89%
Vitamin B61 mg
85%
Folate (B9)82 μg
21%
Vitamin B121 μg
28%
Pantothenic acid2 mg
48%
Choline149 mg
27%

Minerals

NutrientAmount% Daily Value
Calcium304 mg
30%
Iron3 mg
41%
Potassium707 mg
15%
Magnesium65 mg
16%
Phosphorus479 mg
68%
Zinc3 mg
23%
Copper0.2 mg
24%
Manganese0.5 mg
20%
Selenium49 μg
90%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene5 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene399 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride22 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid8 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene8,511 μg—
Lysine3 g—
Maltose0.2 g—
Methionine1 g—
Monounsaturated fats8 g—
Phenylalanine2 g—
Polyunsaturated fats2 g—
Proline2 g—
Retinol70 μg—
Serine2 g—
Starch8 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30 g—
Total omega 61 g—
Tryptophan1 g—
Tyrosine2 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30.3 μg—

Burning 472 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 90min
    Walking (3.5 mph)
  • 57min
    Cycling (moderate)
  • 39min
    Running (6 mph)
  • 66min
    Swimming laps

Common questions

How many calories are in Chicken Parm Hero Sandwich?

One serving of Chicken Parm Hero Sandwich (1 serving) has 472 calories, which works out to 171 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Chicken Parm Hero Sandwich high in protein?

Yes. It has 40 g of protein per serving, and 34% of its calories come from protein (8.5 g of protein per 100 calories).

Is Chicken Parm Hero Sandwich keto-friendly?

It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chicken Parm Hero Sandwich?

1072 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Chicken Parm Hero Sandwich?

3.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all