Delicious and Nutritious Low-Fat Recipes from Wellspring
Below are some of the most popular recipes developed by Wellspring staff.
Appetizers, Dips and Sauces
- Southwestern Cheese Dip
- Up in Smoke Turkey Spread
- All Choked Up Artichoke Dip
- Spinach Dip
- Roasted Garlic Hummus
- South of the Border Dip
- Bruschetta Anyone?
- Barbecue Sauce
- Fine Herb Sauce
- No Crying Onion Quesadillas
- Crispy Panko Shrimp Appetizers
- Sweet and Spice Turkey Pinwheels
- Mexican Spring Rolls
- Zuccini Fingers
- No-Fry Sweet Potato French Fries
- Wild Mushroom Crostini
- Fresh Whole Asparagus With Dip
- All Curried Up Dip/Spread
- Fall Fruit With Vanilla-Maple Dip
- All Steamed Up Artichokes
Main Courses
Breakfast
- Sierra Blueberry Pancakes
- The Popeye Special Omelet
- Mama Mia’s Breakfast Calzone
- Wellspring Breakfast Stacker
- Sorry Charlie Breakfast Melt
- EMU Scramble
- Huevos Rancheros Burritos
- Zenaida’s Quiche
- All-Wrapped-Up
- Wellspring Taters & Eggs
- Oh My Oatmeal Bake
- Candy Apple Breakfast Pudding
Lunch
- Crispy Crisp Chicken Fingers
- Quiche Florentine
- Kickin’ Chicken Wrap
- Apricot-Ginger Pita
- Not Your Grandma’s Chicken Salad Pita
- Mandarin Chicken Wraps
- Who Are You Calling Chicken Enchiladas?
- Hakuna Matata Frittata (L/D)
- Sharon’s Chicken Taco Salad
- Spaghetti Bison Pie
- Crabby Portobellos (L/D)
Dinner
- Home on the Range Buffaloaf
- Reedley's Best Pizza
- Happy as a Clam Pasta
- Mango-licious Barbecue Shrimp
- Southwestern Chicken Rollatini
- Parmesan Encrusted Tilapia
- Sweet and Sour Lychee Chicken Stir-Fry
- Roasted Salmon Fillet
- No Bones About It Garlic Chicken
- Five Alarm Roasted Chicken
- All Gobbled Up Roasted Turkey Breast
- Fresno Beef Stir-Fry
- Chicken Piccata
- Chicken Marsala
- All Juiced Up Pork Tenderloin
- Pork Chops Au Poivre
- Apple of My Eye Pork Stir-Fry
- Eat Your Spinach Manicotti
- Very Veggy Stuffed Bell Peppers
- My Big Fat Greek Chicken
- Tuna Patties
- Balsamic Baked Chicken
- Cheesy Chicken and Mushroom Casserole
- Pasta with Garlic Shrimp and Olives
- Sweet Potato Couscous
- Acorn Squash Ravioli
- Orange You Glad It's Scallops
Side Dishes, Soup and Salads
- Baked Light French Fries
- Italian Vegetable Salad
- Spinach, Raspberry and Mandarin Orange Salad
- Roasted Carmelized Onions
- Cheesy Brocoli Bake
- Sweet and Sour Coleslaw
- Green Bean Casserole
- Leek and Gold Potato Soup
- Creamy Mushroom Soup
- Roasted Candied Acorn Squash
- Blue Stuffed Tomatos
- Joe's Wild Wild Mushroom Risotto
- Easiest Rice Pilaf Ever
- Guiltless Mac and Cheese
- Herb Roasted Vegetables
- Candied Carrots
- Baked Potato Latkes
- Curried Cauliflower Bake
- Sweet and Tart Carrots and Apples
- Sweet Potato Kugel
NOTES ON RECIPES
Lunch vs. Dinner
Some of the recipes in the Lunch section can be used as Dinner entrees, and vice versa. Feel free to indulge your taste buds whenever with any of these items. Enjoy!
Non-fat cooking spray
Even where sprays say 0 grams of fat per serving, keep in mind they are still made with oil and that the “0 grams of fat per serving” simply means that the recommended serving size is so small that the grams of fat can be legally rounded down to zero on the label. So use sprays sparingly, and certainly stop spraying before you form a small pool. Then you might as well be using oil.
Pasta
Remember that pasta doesn’t measure dry the same as cooked. Here is an easy way to remember how much pasta to use the next time you are cooking for more then one.
- 8 ounces of dried pasta will make 4 cups of cooked pasta. That is 4 servings if each serving is a cup.
- 12 ounces of dried pasta will make 6 cups of cooked pasta and so on.
Buffalo
Buffalo (otherwise known as bison) is a favorite of Wellspring students – about ¼ the fat of beef. We enjoy buffalo in burgers, Sloppy Joes and the recipes included here.
Keep these tips in mind when cooking buffalo:
- Roasting – Set your oven temperature between 250 and 275 degrees and use a meat thermometer to check for doneness at 110 – 120 degrees.
- Grilling/Broiling – After searing the meat you want to make sure to keep it moist. So low temperatures and slow cooking are the key. Barbeque sauce or a marinade is an excellent way to help keep the meat moist.
- Remember if you have a tough piece of buffalo meat, it is more than likely due to the way it was cooked, not the meat itself. The rule of thumb with buffalo is to not overcook. Slow and low is the motto when it comes to cooking this lean and low-fat meat!
Finding Buffalo
Although buffalo is widely available in specialty and gourmet food stores, buffalo may be hard to find in your local grocery store. So ask the meat department, and be sure to check the fat content. Some buffalo can be higher in fat.
If there is no convenient source near you, you can do what we do at Wellspring and order online from www.buffalogal.com. If you mention Wellspring, Buffalo Gal tells us you’ll receive the same discount we receive.
