I'm overweight and have arthritis. The recent attack on my left knee left me unable to walk for a few days and the only real solution is to lose weight.

I have to reduce inflammation and tumeric has anti-inflammatory properties. Its effect is enhanced with pepper. Ginger and garlic too offer anti-inflammatory benefits. These are also spices that enhance the flavour of food.

I eat meat. Chicken is the best meat for people who want to lose weight. Most of its fat is in the skin, so for protein, I'll have skinless chicken breast for one meal each day. I have oats for breakfast and the other main meal would be whatever is convenient.

Oven baked chicken breast need not be dry or rubbery. The trick is in the oven temperature and timing. Here's how I do mine every day.

Ingredients

Marinade

• 1 small garlic bulb (or 3 cloves of garlic)
• 1 knob of ginger.
• a few peppercorns
• a generous pinch of salt
• olive oil

Other ingredients

• 1 chicken breast
• potatoes or whatever side dish you want
• Basil leaves Or whatever green veggies you want

Method

1. Thaw the chicken breast
2. Mix the marinade ingredients and marinade the defrosted chicken breast in it until you are ready to cook it. Usually I do that in the morning, let it sit an hour or two in the marinade and cook for lunch.

When you are ready to cook.

1. Line your baking tray
2. Preheat the oven at 190 degrees celsius
3. Put the leaves in the center and the sliced potatoes or whatever side you want around the pile of leaves. Put the chicken breast on the pile. Spread the marinade ingredients on the chicken and let the oil drip over the sides.
4. Bake for 18 minutes (any longer and it turns rubbery)
5. Take it out of the oven and set aside for 2 minutes to let it continue cooking with the residual heat.

Enjoy!

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