TA Medical Supplies 870 W 9th St # 101 San Pedro, CA 90731 US
Spanish Omelet
This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a whole grain dinner roll.
Ingredients:
5 small potatoes, peeled and sliced Vegetable cooking spray
½ medium onion, minced
1 small zucchini, sliced
1½ cups green/red peppers, sliced thin
5 medium mushrooms, sliced
3 whole eggs, beaten
5 egg whites, beaten Pepper and garlic salt with herbs, to taste
3 ounces shredded part-skim mozzarella cheese
1 Tbsp. low-fat parmesan cheese
Directions:
Preheat oven to 375 °F.
Cook potatoes in boiling water until tender.
In a nonstick pan, add vegetable spray and warm at medium heat.
Add onion and sauté until brown. Add vegetables and sauté until tender but not brown.
In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic salt and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20–30 minutes.
Remove omelet from oven, cool for 10 minutes, and cut into five pieces.
Fruity Peanut Butter Pitas
Easy to make and Great tasting. Plus they're tasty also!
Ingredients:
1/4 cup peanut butter
1/8 teaspoon each ground allspice, cinnamon and nutmeg
2 whole wheat pita pocket halves
1/2 medium apple, thinly sliced
1/2 medium firm banana, sliced
Buy Ingredients
Powered by Chicory
Directions:
In a small bowl, blend the peanut butter, allspice, cinnamon and nutmeg. Spread inside pita bread halves; fill with apple and banana slices.
Beef or Turkey Stew
This dish goes nicely with a green leaf lettuce and cucumber salad and a dinner roll. Plantains or corn can be used in place of the potatoes.
Ingredients:
1 pound lean beef or turkey breast, cut into cubes
2 Tbsp. whole wheat flour
¼ tsp. salt (optional)
¼ tsp. pepper
¼ tsp. cumin
1½ Tbsp. olive oil
2 cloves garlic, minced
2 medium onions, sliced
2 stalks celery, sliced
1 medium red/green bell pepper, sliced
1 medium tomato, finely minced
5 cups beef or turkey broth, fat removed
5 small potatoes, peeled and cubed
12 small carrots cut into large chunks
1¼ cups green peas
Directions:
Preheat oven to 375 °F.
Mix the whole wheat flour with salt, pepper, and cumin. Roll the beef or turkey cubes in the mixture. Shake off excess flour.
In a large skillet, heat olive oil over medium-high heat. Add beef or turkey cubes and sauté until nicely brown, about 7–10 minutes.
Place beef or turkey in an ovenproof casserole dish.
Add minced garlic, onions, celery, and peppers to skillet and cook until vegetables are tender, about 5 minutes.
Stir in tomato and broth. Bring to a boil and pour over turkey or beef in casserole dish. Cover dish tightly and bake for 1 hour at 375 °F.
Remove from oven and stir in potatoes, carrots, and peas. Bake for another 20–25 minutes or until tender.
Caribbean Red Snapper
This fish can be served on top of vegetables along with whole grain rice and garnished with parsley. Salmon or chicken breast can be used in place of red snapper.
Ingredients:
2 Tbsp. olive oil
1 medium onion, chopped
½ cup red pepper, chopped
½ cup carrots cut into strips
1 clove garlic, minced
½ cup dry white wine
¾ pound red snapper fillet
1 large tomato, chopped
1 green pepper sliced
2 Tbsp. pitted ripe olives, chopped
2 Tbsp. crumbled low-fat feta or low-fat ricotta cheese
Directions:
In a large skillet, heat olive oil over medium heat. Add onion, red pepper, carrots, and garlic. Sauté mixture for 10 minutes. Add wine and bring to boil. Push vegetables to one side of the pan.
Arrange fillets in a single layer in center of skillet. Cover and cook for 5 minutes.
Add tomato and olives. Top with cheese. Cover and cook for 3 minutes or until fish is firm but moist.
Transfer fish to serving platter. Garnish with vegetables and pan juices.
Tropical Fruits Fantasia
The tropics offer a great variety of fruits that will make this delicious and colorful recipe stand out; it will also make your mouth water even before tasting it!
Ingredients:
8 ounces fat-free, sugar-free orange yogurt
5 medium strawberries, cut into halves
3 ounces honeydew melon, cut into slices (or ½ cup cut into cubes)
3 ounces cantaloupe melon, cut into slices (or ½ cup cut into cubes)
1 mango, peeled and seeded, cut into cubes
1 papaya, peeled and seeded, cut into cubes
3 ounces watermelon, seeded and cut into slices (or ½ cup cut into cubes)
2 oranges, seeded and cut into slices
½ cup unsweetened orange juice
Directions:
Add yogurt and all fruits to a bowl and carefully mix together.
Pour orange juice over fruit mixture.
Mix well and serve ½ cup as your dessert.
Two Cheese Pizza
Serve your pizza with fresh fruit and a mixed green salad garnished with red beans to balance your meal.
Ingredients:
2 Tbsp. whole wheat flour
1 can (10 ounces)refrigerated pizza crust
Vegetable cooking spray
2 Tbsp. olive oil
½ cup low-fat ricotta cheese
½ tsp. dried basil
1 small onion, minced
2 cloves garlic, minced
¼ tsp. salt (optional)
4 ounces shredded part-skim mozzarella cheese
2 cups mushrooms, chopped
1 large red pepper, cut into strips
Directions:
Preheat oven to 425 °F.
Spread whole wheat flour over working surface. Roll out dough with rolling pin to desired crust thickness.
Coat cookie sheet with vegetable cooking spray. Transfer pizza crust to cookie sheet. Brush olive oil over crust.
Mix low-fat ricotta cheese with dried basil, onion, garlic, and salt. Spread this mixture over crust.
Sprinkle crust with part-skim mozzarella cheese. Top cheese with mushrooms and red pepper.
Bake at 425 °F for 13–15 minutes or until cheese melts and crust is deep golden brown.
Cut into 8 slices.
