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Chicken Tikka

For 4 servings you will need:
1 cup nonfat yogurt
2 teaspoons garlic, minced
2 teaspoons ginger, minced
1/2 teaspoon ground cumin
1/2 teaspoon red chili powder
1/2 teaspoon garam masala (see recipe below)
1/8 teaspoon orange food color
1 pinch saffron
1 tablespoon lemon juice
2 teaspoons canola oil
1 pound chicken breast meat, cut into 8 pieces
1 medium onion, peeled, sliced and separated into rings, for garnish
1/2 cup cilantro, chopped, for garnish
4 lemon wedges, for garnish

In a bowl, combine all except the garnish ingredients and marinate for 4
to 5 hours or overnight in a refrigerator. Transfer marinade into a
saucepan, cover and cook over medium heat for 15 minutes, stirring
occasionally. Uncover, raise heat to high and cool for further 10 minutes
or until most (but not all) of the liquid has evaporated and chicken
pieces are tender and juicy.

Serve on a platter, garnished with onion rings, cilantro and lemon wedges,
accompanied by Naan (you will have to buy the book for the Naan recipe).

Four servings per recipe. Per serving: calories 199, protein 30.2g,
carbohydrates 9.2g, total fat 4.1g, saturated fat .6g, cholesterol 66.8mg,
sodium 119.2mg. Sodium if 1/4 teaspoon salt is added to recipe is 253.6mg.

Pinto Salad

1-15 ounce can organic pinto beans, drained (Watch label: no salt added)
1 cup frozen corn kernels
1/2 cup finely diced green bell pepper
1/2 cup finely diced jicama (optional)
3 tablespoons minced fresh coriander
1 tablespoon Extra Virgin Olive Oil,
2 tablespoons freshly squeezed lime juice (add more to taste)

Combine everything in one big bowl. Let flavors join at room temperature for 30-60 minutes.
Serve on radicchio or endive. Garnish with avocado if you're not counting calories.
Yield: 2 servings
Per serving: 334 calories, 8g fat, 14g protein, 55g carbohydrate, 0mg cholesterol, 34 mg sodium.