Chocolate is one of those foods that taste good and is good for you--in small doses, of course. That's because chocolate--any food that is made from the seed of the tropical cacoa--contains antioxidants, the same compounds in fruit and veggies that help reduce the risk for heart disease and some cancers.

So what's the right amount and which type is best? If you're watching your weight, one ounce of dark chocolate is probably the perfect amount; you'll reap all the health benefits and keep your calories in check. (White and milk chocolate don't appear to provide the same benefits as dark.)

You'll want to check the label for a few things. First, look at the amount of cocoa it contains. The higher the percentage, the less sweet the chocolate will be. For example, unsweetened baking chocolate is 100 percent; a good dark chocolate for eating is usually between 55 percent and 85 percent. Obviously, it will depend on your personal taste which you choose. I've found that my tastes change the more good quality dark chocolate I try. I am personally fond of richer bars in the 75- to 85-percent range. However, when tasting chocolate, you will see that there is a wide variation in flavor even if a chocolate has the same percentage of cocoa. This is due to how they're processed, where the beans are grown and other factors.

You should also take note of whether the product is processed with alkali, which destroys some of its beneficial properties. (It should be marked on the label). And because cocoa beans, like coffee and many other products, are grown primarily in poor countries, you may want to check if it has a fair trade certification. You can be sure that products that sport this label come from a farm where laborers are well-treated and fairly compensated.

Now that you know what to buy, how should you eat it? You can have a square or two plain, or you can try pairing it up with other foods, such as pears, bananas, peaches, figs and nuts. For a simple dessert, try melting one ounce of chocolate per person and dipping your favorite fruit in it.

True, chocolate makes for the ideal dessert, but it isn't only a sweet treat. You can use cocoa powder (one that is not processed with alkali) as a compliment to meat, poultry and many vegetables, especially winter root vegetables. Try this simple recipe to have your chocolate for dinner!

Chicken with Cocoa Rub
Makes 4 servings

Prep time: 10 minutes
Total time: 25 minutes

INGREDIENTS
1 tablespoon dark brown sugar
1 tablespoon Hershey's cocoa powder
2 cloves garlic, minced
1 teaspoon chili powder
1/2 teaspoon cinnamon
1/4 teaspoon ground cumin
1/4 teaspoon oregano
1/4 teaspoon salt
1 teaspoon olive oil
1 lb chicken breast, skin removed, divided into 4 portions
Vegetable oil cooking spray

DIRECTIONS
1. Heat oven to 375 degrees.

2. Place a heavy-bottom, oven-proof skillet over medium heat.

2. Combine all ingredients except chicken and vegetable oil spray in food processor until smooth, about 1 minute.

3. Spray chicken with cooking spray and place in skillet (the side with the skin removed should be facing down). Cook until browned, about 5 minutes. Turn off heat, flip chicken and coat the browned side with cocoa mixture.

4. Place skillet in oven and cook until chicken is just cooked through, about 8 more minutes.

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