Eating Oatmeal

The breakfast is the most important meal of the day, as it prepares the body for the following daily activities, stimulating proper digestion, and providing the important nutrients and body energy.
However, if you choose to start your day with oatmeal, you will definitely gain numerous health benefits!
Due to its rich nutritional profile, it has been consumed for more than 2 thousand years, and its medicinal properties have been of great help in the treatment of nerve issues, intestinal problems, skin conditions, and other ailments.
A small serving of this full grain will provide 13gr of protein and sufficient amounts of manganese for the entire day. It is also rich in antioxidants, phytic acid, selenium, phenolic acid, vitamin E, to cotrienols, copper, magnesium, phosphorus, vitamin B1, biotin, Molybdenum.
This is what will happen to your body if you consume oatmeal every morning on a daily basis:
It is a great source of energy and fiber, and it will also boost digestion. The low-glycemic index will provide enough body energy but will help you prevent sugar drops, as it will regulate insulin use and reduce the sugar cravings.
If you have oatmeal for breakfast, you can effectively reduce the calorie intake by up to 81%, and it will help you avoid overeating during the rest of the day.


Additionally, if you consume oatmeal for breakfast, due to its satiating properties, you will successfully prevent weight gain and obesity.
These are some other health benefits of oatmeal:

• Whole grains prevent childhood asthma
• Improves immune response
• It is high in fiber which prevents breasts cancer
• Reduces cholesterol
• Lowers the risk of heart failure
• Its regular use can prevent gout
• It is a completely safe grain alternative for people suffering from celiac disease or gluten intolerance
• Regulates blood sugar levels and lowers the risk of type 2 diabetes
• Reduces the risk of cardiovascular diseases
• Supports longevity

Therefore, oats are an excellent choice for breakfast. However, it is always better to choose the less processed kinds. We recommend that beginners start with steel-cut oats, and add them to your favorite smoothies, yogurts, cookies, of muffins.
Here are some important facts about oat processing:
1.Instant oatmeal
They have been partially cooked before being rolled thinly.
2. Old-fashioned oats
Steaming and rolling have resulted into the flat shape of these oats.
3.Oat groats
These unrefined kernels are great for stuffing or in your morning smoothie.
4.Quick –cooking oats
Their process of preparation is the same like in the case of the old-fashioned oats, but these oats are cut before rolling.
5.Oat bran
Oat bran actually involves only the outer part of the oat grain, which is located beneath the hull.
6.Steel-cut oats
The grains are being placed between running steel blades, and they have dense and chewy texture.
Yet, remember that you can replace any meal with oatmeal and enjoy its benefits. You can choose your favorite combinations and stay healthy in a delicious way!
Sources and References:
www.powerofpositivity.com — Original Article Source
www.homehealthyrecipes.comsupertastyrecipes.com
www.fhfn.org
Featured image source: www.powerofpositivity.com

18 Foods to Clear Your Arteries

and Protect You from Heart Attacks

Heart disease is the leading cause of death in the world. Clogged arteries pose the greatest risk of heart attack and stroke, by restricting  the blood flow throughout the body. Stress, physical inactivity, and unhealthy diet are some of the major causes for the increased number of heart attacks.

1. Salmon

This fish is loaded with healthy fatty acids which help prevent and reduce triglyceride, cholesterol, and inflammation. Other healthy fish you can consume are tuna, herring, and mackerel.

2. Cheese

You have probably heard that cheese is not so good when it comes to cholesterol levels, but moderate consumption does help reduce the levels of cholesterol, and blood pressure.

3. Olive Oil

Greeks and Italians have long used olive oil as their secret ingredient to optimal health. The high amount of healthy fats present in cold-pressed olive oil help reduce cholesterol. Therefore, this oil as well reduces the risk of heart attack by 41%.
4. Green Tea
The catechins present in green tea provide calming and energizing effects. These antioxidants improve the metabolism and reduce the levels of cholesterol. Drink one or two cups of green tea a day for optimal results.

5. Asparagus

When it comes to fighting high cholesterol levels, asparagus is one of the best allies you can find. Some of the compounds it contains reduce inflammation, and prevent blocked veins. Asparagus is quite versatile so you can use it as both, main dish or side dish to noodles and potatoes.

6.Broccoli

This vegetable is packed with vitamin K, and it’s known for its ability to protect from calcium buildup in arteries. It helps reduce and maintain healthy levels of cholesterol and blood pressure. Broccoli will give a nutrient boost to any dish, and you can also consume it as a snack.

7. Spinach

Spinach is great for building muscles, and also for cleansing arteries and reducing blood pressure. Even though it is thought that it loses most of its nutrients when cooked, spinach still contains high significant amounts of potassium and folic acid, both of which promote healthy muscle tissues and lower the risk of heart attack.

8. Turmeric

Curcumin is the active compound of turmeric which is responsible for most of its healing properties and health benefits. For example, it helps prevent overactive fat storage, and reduce inflammation. You can add it to various dishes, or take it as tea.

9. Seaweed

Seaweed is a nutritional powerhouse containing antioxidants, vitamins, minerals, carotenoids, proteins, etc. If you regularly consume seaweed, it will help widen your blood vessels, promoting your circulation and regulating your blood pressure levels. Eating seaweed on a daily basis can reduce your choletserol by 15%.

10. Whole Grain

The fiber content in whole grain flour prevents high cholesterol levels, due to its ability to bind with cholesterol preventing it from building up in arteries. Another ability of foods high in whole grain is to break down the cholesterol.

11. Avocado

This well-known healthy food provides plethora of health benefits thanks to its robust nutritional profile. The fats in avocados balance the levels of good and bad cholesterol, keeping the arteries clean. You can use it as a bread spread, or add it in salads or juices.

12. Pomegranate

Pomegranates contain phytochemicals which promote production of nitric oxide – beneficial for blood circulation. Consume this healthy fruit as a juice, or combine it in various salads.

13. Cranberries

Cranberries are loaded with potassium, thanks to which they raise the good cholesterol levels, and reduce the bad, LDL cholesterol. You can reduce the risk of heart attack by 40% if you drink just 2 glasses of cranberry juice a day.

14. Orange Juice

The abundance of antioxidants present in orange juice reduce high blood pressure, and promote healthy blood vessels. Drink just 2 glasses of fresh orange juice daily to get the recommended daily amount of vitamin C, and supply your body with the rest of the needed minerals and vitamins.

15. Persimmon Fruit

This sweet fruit is high in healthy sterols and fiber, which help reduce the bad cholesterol levels. Persimmon fruit goes well with cereals or salads.

16. Watermelon

Watermelon encourages the nitric oxide production and widens the blood vessels. Besides being the perfect snack for hot, summer days, watermelon provides many health benefits as well.

17. Nuts

The abundance of unsaturated and omega-3 fats in nuts are good for the memory, joints, and cholesterol. Almonds and walnuts are one of the best sources of healthy fats, so make sure you consume a handful of these daily.

18. Coffee

According to studies, consuming two to four cups of coffee a day reduces the risk of heart attack by 20%. On the other hand, excess caffeine can do more harm than good, such as causing stomach pains.


https://www.healthandlovepage.com/foods-to-clear-arteries-prevent-heart-attacks/?c=HLP&facebook_ads=boost

Chocolate Cake With Avocado

How to Make Chocolate Cake With Avocado Instead of Eggs and Butter
Ingredients:
For the cake:
As soon as you try this tasty vegan chocolate cake, you will never want the try another one again!


It is light, with a silky smooth frosting, and rich in chocolate and healthy fats. When it comes to avocados, you have probably heard about their amazing health benefits, but we can say a few words once more:
These fruits have an impressive nutritional value, as they are abundant in minerals and vitamins, including:

• Vitamin C
• Calcium
• Magnesium
• Sodium
• Vitamin K
• Vitamin B1
• Vitamin B2
• Vitamin B3
• Vitamin B5
• Vitamin B6
• Vitamin B9
• Vitamin E
• Phosphorus
• Iron
• Zinc
• Manganese

An interesting fact is that avocados are even richer in potassium than bananas, having: 14% potassium

• 1 ripe avocado, mashed until smooth
• 2 teaspoons baking powder
• 1/2 teaspoon kosher salt
• 1/4 cup olive  oil
• 3 cups all-purpose flour (HHL advises to switch to rice or coconut flour)
• 2 teaspoons baking soda
• 2 cups water
• 5 tablespoons dark chocolate cocoa powder
• 2 cups sucanat sugar
• 2 teaspoons vanilla extract
• 2 tablespoons white vinegar

For the frosting

• 2 ripe avocados, mashed until smooth
• 5 tablespoons dark chocolate cocoa powder
• 1 cups sugar (HHL advises 1/3 cup of Monk fruit sugar)

Method of preparation:
You should preheat the oven to 350, and grease and flour two 9” round cake pans.
Then, whisk the flour,  cocoa powder, baking soda, kosher salt, and baking powder in a large bowl. In another bowl, whisk olive oil and the white vinegar, avocado, water, and vanilla extract. As soon as they a combined, add the sucanat sugar.
Pour this mixture into the flour mixture and stir well. Next, divide the mixture evenly between cake pans, and bake. After half an hour, check for doneness.
Afterward, leave the cakes to cool in the pans, and take them out after 15 minutes to be completely cold. Add a frosting layer on the first cake layer, and then top the second one.
In the end, pour the remaining frosting to the top of the entire cake.

9 Reasons to Use Epsom Salt

Epsom salt, which is not really a salt at all but a mineral compound comprised of magnesium and sulfate, gets its named from a saline spring at Epsom in Surrey, England. Epsom salt has been used for centuries as a natural remedy for a number of ailments and also has many beauty, gardening and household uses.
Both magnesium and sulfate are readily absorbed into the skin which makes the health benefits readily accessible. Over 325 enzymes in the body are regulated by magnesium which also helps reduce inflammation, alleviates hardening of the arteries and improves muscle and nerve function. Sulfates improve the rate at which nutrients are absorbed and help to flush out toxins.
Ease Stress
If you are stressed, you may be deficient in magnesium and you may have elevated adrenaline. When Epsom salt is dissolved in warm water it is absorbed through the skin and can naturally replenish lost magnesium. This magnesium helps the body produce serotonin, which is a mood elevating chemical in the brain.
Magnesium also increases energy and stamina by encouraging the production of ATP – the energy powerhouse of the cell. Bathing in Epsom salt three times a week can help increase your energy, improve your mood and reduce the negative impacts of elevated adrenaline. Use 2 cups of Epsom salt in each full bath.
Eliminate Toxins
The sulphates in Epsom salt draw heavy metals and other toxins from cells which can ease muscle pain and improve cellular function. Adding Epsom salt to your bathwater pulls salt out of your body along with harmful toxins. Add 2 cups of Epsom salt to a warm bath once a week and soak for at least 10 minutes for detoxification.
Relieve Pain and Cramps in Muscles
If you have sore muscles, migraine headaches or bronchial asthma, you may want to try an Epsom salt bath. It can relieve both pain and inflammation. If you are on your feet all day you may want to soak them in warm Epsom salt. It can also help neutralize foot odor.
For Beauty
Try the following beauty treatments that use Epsom salt:
Exfoliating Facial Cleanser – Mix a small handful of Epsom salt with a tablespoon of coconut oil and rub on your face. Rinse and pat dry.
Blackhead Remover – Add a teaspoon of salt and 3 drops of iodine into half a cup of boiling water. Apply mixture to blackheads using a cotton ball.
Skin Mask – For normal to oily skin, mix 1 tablespoon of cognac, 1 organic egg, 1/4 cup of nonfat dry milk, the juice of one lemon and half a teaspoon of epsom salt together. Dampen your skin and place the mixture on your face – avoiding the eye area. Allow the mask to harden and set for about ten minutes – rinse and pat dry.
Home and Garden
Use Epsom salt around your home and garden:
Clean Bathroom Tiles – Get those dim and dirty tiles in your bathroom clean by mixing equal parts of Epsom salt with liquid dish detergent. Scrub tiles with the mixture and rinse well.
Fertilize Plants – Plants need nutrients including magnesium and sulfur in order to look their best. Sprinkling Epsom salt once a week on houseplants, flowers and vegetables will provide them with the nitrogen, potassium and phosphorus they need to thrive.

http://www.thealternativedaily.com/9-reasons-use-epsom-salt/

Healthy Foods

Peanut Butter

Peanut butter may indeed contain fat, but 30 percent of your daily calories should come from healthy fats, for which peanut butter is a great choice. The nutty spread is also a good way to get protein, fiber and vitamin E. The same goes for whole peanuts or nuts such as almonds and walnuts — they're a great way to get your daily dose of healthy fats.



Avocado

So it may seem weird for a fruit (yes, avocados are fruits) to contain fat, but avocados are one of the few produce items that do. Their heart-protecting monounsaturated fats are actually one of the things that make them so healthy. Eating these green guys can help lower your risk of heart disease and stroke — so go ahead and have some of that guacamole.



Bananas

Often bashed for their high sugar and carb content, bananas are a ridiculously healthy fruit that everyone can enjoy. A small banana has the same calories, carbs and fiber as an apple. They also come packed with vitamins C and B6 and good-for-your-heart potassium. Try slicing and baking them for a sweet snack.



Corn

Some folks frown on corn because it's a starchy vegetable. Well, it is starchy — because it's actually a grain! One cup of corn kernels has 5 grams of protein, 4 grams of fiber (that's more than 25 percent of the daily recommendation) and energy-producing B-vitamins. You can also eat corn in a wide variety of ways — polenta, tortillas and popcorn are all healthy whole-grain options.



Eggs

Eggs do contain some cholesterol, but that doesn't mean they're a total no-no. According to the American Egg Board, healthy individuals can eat up to two eggs per day without significantly affecting blood cholesterol levels. Eggs are also full of vitamins A, D and the antioxidant lutein. Don't skip the yolks; there's just as much protein there as in the whites.



Potatoes

Yet another veggie shunned for its starch content, potatoes are a nutrition powerhouse! A medium potato has 165 calories, 5 grams of fiber, 4 grams of protein, 10 percent of your daily iron and 70 percent of your daily vitamin C needs.


5 Vegetables That Help Dissolve Belly Fat

Doesn’t matter what age you are, everyone wants a smaller belly or at least a flat tummy.  And it seems like with every bite of your favorite foods, we get further and further away from that goal.  But that just means, some other foods need to start being our favorites.  Like these foods that actually help shed off that midsection of yours.  Here’s our top five:
1. Cauliflower According to experts, it’s the fiber in cauliflower that’s going to help you trim your stomach fat. A 1-cup serving of cooked cauliflower has 3 grams of fiber. Adding more fiber to your diet helps you lose weight, says Harvard Health Publications, and reduces your risk of heart disease and diabetes, two risk factors of excess belly fat. It’s not only the fiber in the cauliflower that’s good for belly fat. It’s low in calories, which can help reduce your calorie intake for overall weight loss, including your belly. A 1-cup serving of cooked cauliflower has 28 calories, 0.5 gram of fat, 5 grams of carbs and 1 gram of protein. 2. Squash There are two types of squash, summer squash and winter squash. Both offer specific advantages. Summer squash is good for weight loss because it is the lower of the two in calories. Spaghetti squash is a type of summer squash that is a particularly good diet food. One cup of spaghetti squash has only 42 calories and contains moderate amounts of potassium and vitamin A. It also has 2.2 grams of dietary fiber that can help curb your appetite.
3. Celery
Celery is what is known as a negative calorie food. It contains less calories in terms of nutrition than it actually takes to digest- hence the term “negative calorie food”. In other words, you can actually eat this to lose weight. In addition to being negative calorie, it is high in vitamin C, calcium and is best enjoyed raw. Enjoying fresh celery juice before a meal can even help you lose weight and burn belly fat eating it, as it is said will actually end up burning calories for you.
4. Broccoli When it comes to losing belly fat, non-starchy vegetables are superior to starchy vegetables like potatoes because non-starchy vegetables have a lower energy density than starchy vegetables. Cooked broccoli has 0.3 calories per gram and a baked red potato has 0.9 calories per gram and fewer calories per serving, with 27 calories for a cup of cooked broccoli versus 154 calories for a medium, baked red potato. If you top your potatoes with sour cream or mash them with butter, your belly fat might be here to stay.
5. Cabbage Cabbage is one of those vegetables that has an indirect tie in to belly fat. While it doesn’t burn and help shed belly fat like the other veggies, it does help with one crucial thing: bowel movements. That’s right, cabbage can be used as a natural laxative to keep your body on a regular bowel movement schedule getting rid of extra unwanted weight and waste.






http://blackdoctor.org/495034/5-vegetables-that-help-dissolve-belly-fat/

Loaded Sweet Potato (Healthy)

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Potatoes are one of my all time, absolute, most favorite foods! What’s my guilty pleasure and number one food craving? It’s potato in almost any form. I’d pass on chocolate for a serving of salty sweet potato fries any day. And while these carb-filled gems are often seen as sabotage for health goals and likened to sugar-sweetened beverages, rest assured, they’re better for you than you may think. In fact, both white potatoes and sweet potatoes have merit; read more here in The Battle of Potatoes.
This week I decided to take a spin on a classic appetizer, loaded potatoes. While traditionally these are filled with added oils, fatty cheese, sour cream, processed meats and other nutrition no-nos, I went “Reboot-style” on mine for a fresh and healthy take that doesn’t compromise flavor or pleasure one bit!
There are substitutions and options listed below for all types of veggie-lovers. And for those who aren’t big veggie fans, this is a great way to get more of the good stuff into your diet.
Sweet potatoes are loaded with nutrients, like antioxidant-based vitamin A, beta-carotene and other carotenoids credited with helping reduce cancer risk, preserving vision with age and keeping the immune system strong. Sweet potatoes are also an excellent source of fiber with 4 grams in one medium, baked sweet potato with skin–that’s about 15% of your daily needs. Electrolytes like potassium, magnesium, calcium and sodium can also be found in this veggie.
Load up your sweet potato with more plant-based goodness. I topped mine to make it just right for “Taco-Tuesday,” with black beans, red pepper, salsa, tomato, onions, garlic, avocado and fresh herbs. Feel free to swap in other types of beans, nuts/seeds, veggies and herbs of your choice for any flavor or flair. If you include dairy in your diet, a pinch of cheese from a clean source is a nice touch but measure out to keep it to about 1 ounce per potato. Salsa is a great low-calorie, nutrient-rich swap for sour cream. And don’t be alarmed by the size of the potato in the picture… it is organic and did feed my entire family of 4.

Ingredients:

• 1 medium sweet potato
• ½ cup cooked black beans
• ½ red pepper, diced
• ½ red onion, diced
• 1 clove garlic, minced
• 1 tbsp scallions, chopped
• 2 large kale leaves, chopped
• ½ avocado, diced
• ½ tomato, diced
• ¼ cup salsa
• ½ tsp cumin
• ½ tsp chipotle powder
• Sea salt and fresh ground black pepper to taste

Directions:

1. Preheat oven to 450 degrees F (200 degrees C)
2. Wash sweet potato and stab with a fork once or twice
3. When oven is hot, place sweet potato, whole, on rack to bake for about an hour, until soft in the middle
4. While sweet potato is cooking, wash and chop other veggies well. Drain and rinse black beans from BPA-free can or use ones that you soaked and cooked from dry
5. Once potato is cooked, cut in half and let cool a bit
6. Mix beans, tomato, pepper, onion together in a bowl and add spices, stirring to coat veggies
7. Top potato with beans and veggie mixture
8. Garnish with scallions and salsa. Top with diced avocado

Substitutions:

Sweet potato: Yam, white potato
Black beans: lentils, chick peas, pinto or other beans
Red pepper: green/orange/yellow pepper, eggplant, mushrooms
Onion: leeks
Scallion: leeks
Chipotle Spice: cayenne pepper or cracked red pepper flakes
Avocado: parsley
Salsa: Another type of salsa like verde or mango, hot sauce, cashew cream
Kale: spinach, Swiss chard
Prep time: 15 minutes
Cook time: 1 hour
Total time: 75 minutes
Servings: 2 

http://www.rebootwithjoe.com/loaded-stuffed-sweet-potatoes/

Onion



Onions are a crucial ingredient in almost any delicious meal. But you might not know that they have some great health benefits, too, and not just when it comes to nutrition! This wonderful bulb can actually be used as a highly versatile natural remedy. Take a look



1. Burns

Simply cut an onion in half and hold it on the burn until the pain goes away. The juices act as an immediate pain reliever, and the onion’s natural antiseptic properties can prevent scarring and reduce the risk of infection.

2. Insect Bites

Applying raw onion to a bug bite will help draw out the poison and reduce pain and swelling.

3. Earache

Place an onion core in the ear canal overnight, and it will soften the wax buildup and alleviate the pain. (it really works!)

4. Fever

Burning up? Place onion slices in your socks while you sleep! Strange as

5. Detox

Since onions absorb bacteria, leaving cut onions around the house can help prevent the flu and other virus-borne illnesses from spreading. it sounds, this has been known to help break a fever overnight.

http://boredomtherapy.com/remedies-using-onions/?shr=true

Cucumbers

Salt

Spreading Salt Around The House. Here’s Why It’s So Incredible!

Salt is such a precious commodity that in ancient times it was used to pay workers. The word salary, is in fact derived from the ration of salt a worker would be given.…

See Why She Spreads Salt Around The House

Salt is such a precious commodity that in ancient times it was used to pay workers. The word salary, is in fact derived from the ration of salt a worker would be given. Then as now, salt is used to liven the taste of food and for many other necessary things. Here are ten ways to use salt around the home:


1.To Clean Chopping Boards A handful or so of coarse salt mixed with the juice of half a lemon is just the thing to scrub a chopping board with to clean and disinfect it.
2. To Polish Brass
To remove an especially stubborn tarnish from brass, use a paste of salt and vinegar. Again, a half a lemon dipped in salt and used as a rub is also good. Rinse with tepid water, and buff dry with a clean, white, lint-free cloth.
3. To Clean Burnt Cookware
If cookware burns, wet the burned area on the pot or pan, apply some salt, and let it stand for about 10 minutes. Then, scrub and rinse. Another way is to fill the pot with water and a handful of salt and let it soak overnight. After the pot or pan has soaked, turn the burner on beneath it and bring the salt water to a boil. This should get rid of the burn marks. Then, wash the pot or pan out. Repeat the process if necessary.
4. To Extinguish Stove Fires
If a pot or pan catches fire on top of the stove, turn off the burner, and extinguish the fire with handfuls of salt or baking soda. Never use sugar, baking powder or flour.
5. To Melt Ice On Walks
Throw rock salt on a path before the expected snow or sleet falls. This will keep the ice from sticking to the surface of the path, especially if it’s made of concrete.
6. To Remove Coffee or Tea Stains
To remove coffee or tea stains from a ceramic cup or mug, scrub it with a salt or a paste of half salt and half white vinegar. Water rings in vases can also be removed by rubbing them with salt. If the vase has a narrow neck and the inside is had to reach, fill it with a strong saline solution and shake it. Then, wash.

positivemed.com|By Anastasia



Balsamic Honey Salmon'n Veggies

Hungry Girl - Facebook 

Balsamic Honey Salmon 'n Veggies

Entire recipe: 332 calories, 9.5g fat (2.5g sat fat), 379mg sodium, 35.5g carbs, 3.5g fiber, 30g sugars, 26g protein -- PointsPlus® value 8* -- SmartPoints™ value 10*

Yummy gourmet taste without all that time spent on gourmet cooking. Mega impressive; minimal effort!

Prep: 10 minutes
Cook: 20 minutes

Ingredients:
3 tbsp. balsamic vinegar
1 tbsp. honey
1 cup red bell pepper cut into 1-inch chunks
1 cup sugar snap peas
One 4-oz. raw skinless salmon filet
Seasonings: salt and black pepper

Directions:
Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

In a medium bowl, whisk vinegar with honey until uniform.

Lay veggies on the center of the foil. Season salmon with 1/8 tsp. each salt and black pepper, and place over the veggies. Drizzle with vinegar mixture.

Cover with another large piece of foil. Fold together and seal all four edges of the foil pieces, forming a well-sealed packet.

Bake for 20 minutes, or until fish is cooked through and veggies are tender.

Cut packet to release steam before opening entirely.

MAKES 1 SERVING



Homemade Fabric softener

Eva Boese Peters

March 1, 2015 ·

 

Make your own!
What you will need:
2 cups of your favorite scented conditioner
3 cups of white vinegar
6 cups of water hot...
A container to mix the ingredients and hold the softener in

Mix all ingredients together. You can use a pitcher to mix them all together and then just pour it into an empty container.
It takes a minute of stirring, but do it until no more conditioner clumps. Don't shake it.
Use 1/4 cup per load and it works great!
.
 

Chicken & Eggplant

Hungry Girl - 5-Ingredient Meals; 350 Calories or Less!

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SmartPoints™ Reminder: Recipe values won't always match up with the SmartPoints™ calculator. Just like Weight Watchers, in recipes, we don't factor in the calories, sugar, etc., from fruits and veggies with a SmartPoints™ value of 0. (Blended beverages are the exception.) Click here for the full 411!

1/4th of pan (4" X 4"): 350 calories, 12g total fat (5.5g sat fat), 814mg sodium, 14.5g carbs, 6g fiber, 7.5g sugars, 45.5g protein -- SmartPoints™ value 6*

All the things you crave about chicken and eggplant Parmesan, in one big melty dish... Super yum!

Prep: 15 minutes
Cook: 1 hour and 10 minutes
Cool: 10 minutes

Ingredients:

1 large eggplant (about 20 oz.), ends removed
Four 5-oz. boneless skinless chicken breast cutlets, pounded to 1/4-inch thickness
1 cup canned crushed tomatoes
1 cup shredded part-skim mozzarella cheese
1/4 cup grated Parmesan cheese
Seasonings: garlic powder, onion powder, salt, Italian seasoning

Directions:

Preheat oven to 400 degrees. Spray 2 baking sheets and an 8" X 8" baking pan with nonstick spray.

Cut eggplant lengthwise into 1/2-inch slices. Sprinkle with 1/2 tsp. garlic powder, 1/2 tsp. onion powder, and 1/4 tsp. salt, and lay on one of the baking sheets.

Lay chicken cutlets on the other baking sheet, and sprinkle with 1/4 tsp. garlic powder, 1/4 tsp. onion powder, and 1/4 tsp. salt.

Bake eggplant and chicken for 20 minutes.

Meanwhile, to make the sauce, combine these ingredients in a medium bowl: tomatoes, 1 1/2 tsp. Italian seasoning, and 1/2 tsp. each garlic powder and onion powder. Mix well.

Remove chicken from oven.

Flip eggplant, and bake until lightly browned and mostly softened, about 12 minutes. Remove sheet, but leave oven on.

Evenly layer the following ingredients in the baking pan: 1/4th of the sauce, half of the eggplant slices, another 1/4th of the sauce, 1/2 cup mozzarella cheese, 2 tbsp. Parm, and another 1/4th of the sauce. Evenly top with cooked chicken.

Continue layering with remaining eggplant slices, sauce, 1/2 cup mozzarella cheese, and 2 tbsp. Parm.

Cover pan with foil, and bake for 30 minutes, or until hot and bubbly.

Uncover and bake until cheese has completely melted and lightly browned, about 5 minutes.

Let cool for 10 minutes before slicing.

MAKES 4 SERVINGS