Spiced chicken with lime sauce

Serves 4

Ingredients:

4 boneless chicken breasts
150g fat-free yoghurt
1tbsp cumin
1tbps coriander
1 tbsp hot chilli powder
1 tbsp finely grated fresh ginger root
sunflower oil, for greasing

For the sauce:

5 tbsp fat-free yoghurt
1 tbsp mango chutney
1 tbsp squeezed lime juice
1 tbsp chopped fresh mint

lime wedges, for squeezing
warmed wholemeal pitta bread (or a small baked jacket potato) and a mixed leaf and tomato salad, to serve

Preparation:

Cut the chicken into 3cm pieces and place in a bowl (optional don't cut the chicken breasts ). Add the yoghurt, spices, ginger and garlic. Toss well together then cover and leave to marinate in the fridge for 4-6 hours.
Lightly oil and preheat an electric grill or ridged griddle pan.Tip the chicken and marinade into a colander over a bowl and shake to remove most of the marinade. Place the chicken pieces on the grill and cook for 3-4 minutes. Turn the chicken pieces with tongs or a fork every minute if using a griddle. Cook until the chicken is cooked enough through and no pinkness remains.
To make the sweet lime sauce, mix the yoghurt, chutney and lime juice together in a small bowl.
Serve the chicken with lime wedges for squeezing, warmed pitta bread, lots of salad and the sweet lime sauce.

Health facts:
Studies suggest that garlic can reduce the risk of heart attack and stroke by making the blood less sticky and less likely to clot.