4 (2 oz) bonesless, skinless chicken breast
4 egg whites, whipped until foamy
3/4 cup whole-wheat panko breadcrumbs
2 cups tomato sauce, with no added fat, salt or sugar
4 oz fresh mozzerella, sliced into 8 even slices
1 oz parmigiano-reggiano
4 cups arugula
1/2 tbsp red-wine vinegar
black pepper
4 sprays olive-oil cooking spray

Preheat the broiler and move a rack in the oven to the middle, about 18 inches from the bottom of the heating element. Line one baking sheet tray with aluminum foil and place a rack on top. Place the breadcrumbs in a shallow baking dish and season with salt and pepper.

Place the whipped egg whites in a medium-sized bowl. Season each of the chicken cutlets with salt and black pepper. One cutlet at a time, coat the cutlets with egg white then move each cutlet to the breadcrumbs and coat evenly.

Spray the chicken with cooking spray and place each cutlet on the rack and cook under the broiler until it has browned on the one side, about 4 minutes then flip the chicken and brown the other side and finish cooking the chicken. Meanwhile, bring the tomato sauce to a simmer in a small sauce pan and place the arugula in a chilled bowl, season with salt and pepper and dress with red wine vinegar.

Remove the chicken from the broiler and place the chicken cutlets in a sauté pan then top each cutlet evenly with tomato sauce then two slice of mozzarella per cutlet. Place in the oven under the broiler until the cheese is melted.

Remove from the oven and sprinkle the cheese evenly over each cutlet and place one cutlet each on four plates and distribute the salad evenly next to each cutlet.

Chef's notes: Use a 24-month-old parmigiano-reggiano: It has a very developed flavor and carries the same amount of calories as its younger cousins. If the chicken is not cooked enough but is fully browned, simply turn off the broiler and shut the oven door and let the chicken finish cooking.