1/2 teaspoon salt

pepper to taste

1 red onion, chopped

6 garlic cloves, minced

1 tablespoon capers

2 tablespoons fresh basil or 2 tablespoons dried basil

1/2 teaspoon dried red chilli flakes

400g (14 ounce) can chopped tomatoes

2 red bell peppers, chopped

Directions: Season chicken with salt and pepper.

Spray a large skillet with pan spray and brown chicken over medium heat, 3 minutes on each side.

Transfer chicken to a plate and set aside.

Add remaining ingredients to skillet and simmer for 10 minutes.

Return chicken and juices to skillet, spoon sauce over chicken.

Cover and simmer for an additional 7 minutes or until chicken is tender and cooked through.

Nutritional Analysis Per Serving: Calories: 242

Protein: 30 grams

Fat: 3.5 grams

Carbohydrates: 24 grams

In end, he says, it's act of living more healthfully, and not just dieting, that matters most, even if you never reach your weight goals.

Anhalt agrees. "A little weight loss achieved in a healthy way is far more beneficial than a large weight loss that happens in an unhealthy way." If you lose even one pound through healthy living, he says, "You do an incredible service to your body and your health."

Better to Be 'Fat and Fit'

-------------------------- If you simply take some healthful steps in direction of your weight-loss goals, you are likely to reap some healthy rewards, even if you never drop a single pound.

As remarkable as that sounds, in studies published in March 2003 in Annals of Internal Medicine, CDC researchers found that those folks who simply tried to lose weight lived longer.

The finding does not surprise dietitian Samantha Heller, MS, RD, who believes effort does count.

"Very often, simply making effort to lose weight, such as adding more fruits and vegetables to your diet, reducing your intake of sweets, junk foods, and saturated fats (found in foods like meat, cheese, and butter), and becoming more physically active can improve your overall health and reduce your risk of heart disease and diabetes, too," says Heller, a nutritionist at New York University Medical Center.

So, Heller tells WebMD, even if you never actually lose any weight, doing these things alone is bound to help you feel better and ultimately, impact your health in a positive way.

And many doctors now believe that even if you are unable to lose any weight at all, keeping yourself from gaining pounds as years go by will also help you gain some important health benefits.

"If you can focus your efforts on achieving a more healthy lifestyle, if you increase your level of physical activity just a little bit, and maybe incorporate some healthful changes into your daily diet you will not only be successful at preventing weight gain, in process you will be doing something positive for your health," says Sondike.

"In end," says Anhalt," it's not about pounds, it's all about lifestyle changes, and about understanding that, in long run, fat and fit is ultimately better than thin and unfit."

If you make changes that lead to a healthier lifestyle, experts say you will definitely be healthier, and ironically, you'll probably weigh a lot less as well.

Source: WebMD

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