Long term weight loss isn't about hunger, misery and crash dieting. It's a whole new way of learning to prepare nutritious food that your body needs and enjoys. "Chicken Tikka" is one of a range of hunger fighting, low fat recipes to assist you keep your weight under control. This irresistible, no-hassle meal will help you reach your weight-loss goals - while making mealtime a real treat.

Variety is an essential element of any successful health program. If you get bored with foods, you're much more likely to abandon your program altogether. Each main meal should be accompanied by an exciting range of colorful vegetables.

Chicken Tikka (serves 4)

Ingredients
200g low-fat natural yoghurt
juice 1 lemon
1 teaspoon finely chopped or minced ginger
1 teaspoon finely chopped or minced garlic
teaspoon dried coriander
teaspoon powdered turmeric
2 tablespoons chopped fresh mint
teaspoon ground black pepper
teaspoon garam masala
4 skinless chicken breasts

This is simple to make and superbly fragrant. All you need to add is either rice or pasta and serve with steamed vegetables or crisp salad.

Directions
1. Combine yoghurt, lemon juice and flavorings in a bowl.
2. Add chicken and cover well with marinade. Cover and marinate for two to three hours.
3. Lift chicken from marinade. Place on baking dish. Cover with aluminum foil and bake in a preheated 200C (400F) oven for 30 minutes.
4. Remove foil, spoon remaining marinade over and bake until chicken is tender and lightly browned (1/2-1 hour).

Nutrition per serve
173 calories, carbohydrate 4g, protein 27g, fat 6g