Makes 4 servings

Hands on: 10 minutes

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Total time: 20 minutes

Serve the chicken strips on a bed of rice. For added flavor, use Italian-seasoned bread crumbs.

2 boneless, skinless chicken breasts

1 cup all-purpose flour

2 egg whites, beaten

1 cup dried bread crumbs

1 (6-ounce) can black olives, pitted and drained

Preheat the broiler. Spray a baking sheet with nonstick spray. Slice the chicken breasts into strips about the width of one finger (don't worry about cutting them straight; the more crooked the better).

In separate bowls, place the flour, egg whites and bread crumbs. Dust the chicken strips with flour, dip them into egg whites and roll them in bread crumbs.

Place the strips on the baking sheet and broil for about 5 minutes on each side, or until golden and cooked through. To make the witch's fingernails, cut the olives in half lengthwise. Trim the halves into pointy shapes and place on top of the chicken strips.

— Adapted from "The American Dietetic Association Guide to Healthy Eating for Kids" by Jodie Shield and Mary Catherine Mullen (John Wiley, $14.95)

Per serving: 239 calories (percent of calories from fat, 17), 31 grams protein, 17 grams carbohydrates, 1 gram fiber, 4 grams fat (1 gram saturated), 66 milligrams cholesterol, 403 milligrams sodium.