https://connect.bcbsil.com/nutrition/Nutrition, Recipes for diabetes, heart heath, general health, high blood pressure, high fiber, carb conscious, heart conscious, sodium conscious, Ask a dietitianen-USTelligent Community 12https://connect.bcbsil.com/nutrition/w/recipe-book/345/ancho-chili-roast-chicken-breastThu, 04 Jun 2026 22:12:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:21826e72-9da0-4ac0-a587-929a8fe81046BCBSIL Connect TeamIngredients: Makes 6 servings 2 lb Chicken Breast, boneless 1 1/2 Ancho Chili Peppers, dried 1 1/2 tsp Garlic Powder 1 TBSP Onion Powder 1 TBSP Lime Juice 1/2 tsp Salt 1/2 tsp Black Pepper 1 TBSP Canola Oil Cooking Spray Directions: Cut the chicken into 5 oz portions. Soak the dried ancho chilies in warm water for 20-30 minutes until soft. Remove the chilies from the water, discard the stems and seeds. In a food processor, blend the soaked ancho chilies, garlic powder, onion powder, lime juice, salt, pepper, and oil until smooth. Toss the chicken portions in the wet rub marinade, ensuring they are evenly coated. Preheat the oven to 350°F. Spray a sheet pan with cooking spray and place the marinated chicken on the pan. Roast for 16-20 minutes, or until the internal temperature reaches 165°F. Allow the chicken to rest for 5-10 minutes before serving. Serving Size: Serving size: 4 oz. chicken Nutritional Information: Per serving: 215 calories, 7 g fat, 1 g saturated fat, 240 mg sodium, 25 g carbohydrate, 2 g sugar, 5 g fiber, 33 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupLatin AmericanEntreeRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/344/grilled-chicken-corn-black-bean-salsaThu, 04 Jun 2026 22:07:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:63b0dfa6-17a7-40e1-bd22-660daa37076cBCBSIL Connect TeamIngredients: Makes 10 servings 3 1/2 lb Chicken Breast, boneless, skinless 2 tsp Canola Oil 1 tsp Salt 1 1/2 tsp Black Pepper 1 1/4 cup Corn Kernels, fresh 1 1/2 tsp Canola Oil 4 cups Black Beans, cooked 1/3 cup Red Onions, diced 1 TBSP Garlic, chopped 1/2 cup Plum Tomatoes, diced 1/2 cup Green Bell Peppers, diced 1/4 cup Poblano Pepper, diced 1 1/2 tsp Cumin, ground 1 tsp Chili Powder 1/2 tsp Salt 1/4 tsp Black Pepper 2 TBSP Cilantro, chopped 1 1/2 tsp Canola Oil 2 TBSP Lime Juice Directions Chicken: Cut chicken into 5-ounce portions. Toss the chicken breast with 2 teaspoons of canola oil. Season with salt and pepper. Preheat a grill or grill pan to medium-high heat. Place the chicken on the grill and cook until grill marks form, about 3-4 minutes per side. Cook until chicken reaches an internal temperature of 165°F. Directions Corn, Black Bean Salsa: Preheat oven to 350°F. Toss corn lightly with 1 ½ tsp canola oil and spread in an even layer on a baking sheet. Roast until tender and golden brown. Remove from oven and let cool completely. In a large bowl, combine beans, corn, red onion, garlic, tomatoes, green peppers, poblano chili peppers, cumin, chili powder, salt, pepper, cilantro, 1 ½ tsp canola oil, and lime juice. Toss to combine. Set aside to serve over cooked chicken. Serving Size: Serving size: 5 oz. Chicken breast with 1/2 cup salsa Nutritional Information: Per serving: 310 calories, 7 g fat, 1 g saturated fat, 340 mg sodium, 22 g carbohydrate, 0 g sugar, 7 g fiber, 39 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupLatin AmericanEntreeRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh fiberHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/343/calabacitasThu, 04 Jun 2026 21:53:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:6c1ecfd4-4385-45c7-a0c9-462193504204BCBSIL Connect TeamIngredients: Makes 8 servings 2 TBSP Canola Oil 1 3/4 cups Zucchini Squash, diced 1 3/4cups Yellow Squash, diced 1 1/4 cups Corn Kernels, fresh 1 1/4 cups Yellow Onion, diced 1 cup Hatch Green Chili Peppers, diced 1 1/2 tsp Garlic, minced 1/4 tsp salt 1/4 tsp Black Pepper Directions: In a bowl, toss together oil, zucchini, yellow squash, corn, onions, hatch chilies, garlic, salt, and pepper. Place vegetables on a sheet pan and roast in 350°F oven until tender and golden brown, about 15 – 20 minutes. Serving Size: Service size: 1/2 cup Nutritional Information: Per serving: 85 calories, 4 g fat, 0 g saturated fat, 85 mg sodium, 12 g carbohydrate, 0 g sugar, 2 g fiber, 2 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupLatin AmericanVegetarianRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousSalad and Salad DressingsSide DishesHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/281/barbecue-pulled-jackfruitThu, 04 Jun 2026 21:49:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:ed9de593-1d38-41f1-80c0-8f16f242aae6BCBSIL Connect TeamIngredients: Makes 17 servings 17 1/2 lbs. Jackfruit, fresh 1 3/4 cups Kansas City Classic Barbecue Sauce 2 TBSP Chili powder 1 TBSP Ground Cayenne Pepper 1 TBSP Smoked paprika 1 cup Yellow onions, julienned 1tsp Kosher salt 1/4 cup Green onions, chopped Directions: Cut jackfruit in half lengthwise with a large knife. Cut from end to end in wedges, then cut out the white core from each wedge. Cut along the white/pale flesh to remove the bright yellow/orange bulbs. Open bulbs and remove seeds (seeds can be roasted and used in another application). Remove the tough fibrous piece from the top of the bulbs where the seeds were connected to the bulb. Bring a pot of water to a simmer. Add jackfruit bulbs. Simmer jackfruit until it is tender enough to shred, about 10-15 minutes depending on ripeness. Drain excess water and allow jackfruit to cool. Use two forks to shred. In a bowl, toss together shredded jackfruit, barbecue sauce, chili powder, cayenne, smoked paprika, yellow onion, and salt. Prepare a sheet tray with pan spray. Spread jackfruit in a thin layer on sheet tray. Roast in a 375°F oven until slightly crispy, meaty, and caramelized, about 40 minutes, stirring every 10 minutes. Garnish with green onions. Serving Size: Service size: 3/4 cup Nutritional Information: 230 calories, 2 g fat, 0 g saturated fat, 400 mg sodium, 56 g carbohydrate, 45 g sugar, 4 g fiber, 4 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianRecipe bookAmericanGeneral Healthy - Health ConsciousAppetizerSide Disheshttps://connect.bcbsil.com/nutrition/w/recipe-book/342/lebanese-beef-pieFri, 08 May 2026 19:58:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:caa28d30-57f0-4241-b1cc-4dd925e86818BCBSIL Connect TeamIngredients: Makes 9 servings Pizza Dough 1/2 TBSP Granulated Sugar 1 tsp Kosher Salt 1 tsp Active Bakers Yeast, dry 2 cups, 2 TBSP Water 3/4 tsp Canola Oil 7 1/2 cups High Gluten Flour Beef Pie 1/2 lb Ground Beef 1 TBSP Olive Oil 2/3 cup Onions, diced 2/3 cup Tomatoes, finely chopped 1/2 tsp Lemon Juice 1/2 tsp Salt 1/4 tsp Black Pepper 1 tsp Pomegranate Molasses 2 TBSP All Purpose Flour 1 Egg Directions Pizza Dough: Combine sugar, salt, yeast, water, and oil in the bowl of a stand mixer. Gradually add flour and mix on speed 1 for 3 minutes. Increase speed to 3 and mix for 6 minutes more. Divide dough ball in half. Cover and let rise in a warm place (75-85°F is best) for minimum 24 hours. Directions Beef Pie: Brown ground beef. Drain excess fat. Remove beef from pan, set aside. Heat oil in same pan. Sauté onions and tomatoes until softened. Add ground beef, lemon juice, salt, pepper, and pomegranate molasses. Mix well. On a floured surface, portion pizza dough into 3 oz pieces and roll out. 3 oz = ~1/2 cup or a little smaller than a tennis ball. Take 1/4 cup of the meat filling and place in the center of the dough, spread it out and leave about 1 inch on the sides. Fold dough over edge of meat and pinch the sides all around, like a pie crust. Whisk the egg well and using a pastry brush, brush the top of the dough. Bake at 425°F for 10-12 minutes until dough is golden brown. Serving Size: Service size: 1 pie Nutritional Information: Per serving: 290 calories, 7 g fat, 2 g saturated fat, 290 mg sodium, 44 g carbohydrate, 0 g sugar, 2 g fiber, 14 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupEntreeRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousMiddle Easthttps://connect.bcbsil.com/nutrition/w/recipe-book/341/lebanese-breakfast-scrambleFri, 08 May 2026 19:43:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:512482cf-b42d-41cc-bfdd-1f7892611f6bBCBSIL Connect TeamIngredients: Makes 8 servings 1/2 cup Red Bliss Potatoes, diced 1 1/2 TBSP Olive Oil 1 tsp Harissa Paste 1/4 tsp Cumin, ground 8 Eggs, beaten 1/2 tsp Salt 1/8 tsp Black Pepper 1/4 cup Cherry Tomatoes, halved 1 TBSP Green Onions, chopped 1 TBSP Mint, chopped 1 TBSP Parsley, chopped Directions: Steam potatoes just until par cooked, about 5 minutes. Heat oil in a non-stick pan. Add steamed potatoes, harissa, and cumin. Cook until potatoes begin to brown and are coated with harissa and cumin. Add eggs, salt and pepper to pan. Stir to scramble. Just before eggs are set, stir in tomatoes, scallions, mint, and parsley. Continue cooking just until heated through. Serving Size: 1/2 cup Nutritional Information: Per serving: 130 Calories, 9g total fat, 2gm sat fat, 8 gm protein, 4 gm carbohydrate, 210 mg sodium, 1gm fiber Recipe Source: Recipe provided by FLIK Hospitality GroupEntreeVegetarianRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousBreakfastHigh blood pressure - Sodium ConsciousMiddle EastHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/340/lebanese-flatbread-cucumber-tomato-saladFri, 08 May 2026 19:24:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:c66b5dd4-a1e7-4f2f-b119-0fe877d43de6BCBSIL Connect TeamIngredients: Makes 12 Servings 5 oz Whole Wheat Pita 1 TBSP Olive Oil 3/4 cup Grape Tomatoes, halved 1 1/2 cups English Cucumbers, diced 1/4 cup Red Onions, finely chopped 2 TBSP Parsley, chopped 2 TBSP Mint, chopped 1/2 cup Olive Oil 1 1/2 TBSP Lemon Juice 3/4 tsp Sumac, ground 3/4 tsp Garlic Cloves, minced 1/4 cup Feta, crumbled 1/2 tsp Salt 1/4 tsp Black Pepper Directions: Cut pita into 1-inch-wide wedges. Toss pita with oil. Bake on a sheet tray lined with parchment paper in a 350°F oven until golden brown and crispy, about 8 minutes. Allow pita to cool and break pieces up a bit with your hands. Set aside. In a bowl, toss together pita chips, tomatoes, cucumber, onion, parsley, mint, olive oil, lemon juice, sumac, garlic, feta, salt, and pepper. Serving size: 1/2 cup Nutritional Information: Per serving: Cal: 80, Total Fat: 4g, Sat Fat: 1g, Sodium: 150mg, Carbs: 9g, Protein: 3g, Sugar: 0g, Fiber: 1g Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousMiddle EastSalad and Salad DressingsAppetizerSide DishesHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/339/yogurt-marinated-lambFri, 10 Apr 2026 19:43:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:297a7079-998b-4cc1-bdeb-e35377ffde76BCBSIL Connect TeamIngredients: Makes 12 servings 2 1/2 lbs. Lamb Leg, boneless 1 1/2 cup Greek Yogurt, plain 1 TBSP Garam Masala (Cumin, Coriander Seeds, Peppercorn, Cardamom, Cloves, Cinnamon, Nutmeg) 2 TBSP Ginger, fresh, minced 2 TBSP Garlic cloves, minced 1 tsp Turmeric 1 TBSP Chili Powder 1 TBSP Salt 1/2 tsp Nutmeg 1/2 tsp Cloves, ground 1/2 tsp Cardamon 6-8 Bay Leaves 1/4 tsp Black Pepper, ground Directions: Trim visible fat from lamb, cut into 1.5” pieces. Combine all ingredients into a large bowl, mix well. Add lamb, set in fridge and let marinate for 6-7 hours, or overnight. Remove lamb, discard excess marinade. Preheat the oven to 325°F. Place the marinated lamb in a covered baking dish or wrap it tightly in foil to help retain moisture. Bake for 25–30 minutes, or until the lamb is tender and reaches an internal temperature of 165°F. Registered Dietitian Tip: Yogurt-marinated lamb is rich and flavorful, so pair it with a whole grain like farro or brown rice and plenty of colorful vegetables to add fiber and balance. Including a fresh or lightly pickled vegetable and herbs helps brighten the dish and support digestion. A yogurt-based sauce or drizzle of olive oil adds healthy fats while keeping the meal satisfying and well-rounded. Serving Size: Service size: 1/2 cup Nutritional Information: Per serving: 140 calories, 5 g fat, 2 g saturated fat, 480 mg sodium, 4 g carbohydrate, 0 g sugar, 1 g fiber, 20 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupEntreeRecipe bookAsianDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/338/chickpea-vegetable-biryaniFri, 10 Apr 2026 19:38:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:5af49d83-627f-42aa-909f-e684d27bb472BCBSIL Connect TeamIngredients: Makes 8 servings 1 3/4 cup Chickpeas, dry (3 15 oz cans drained and rinsed) 4 TBSP Canola Oil 3/4 cup Onion, sliced 1 1/2 cup Red Bell Pepper, thinly sliced 1 cup Carrot, chopped 3 Garlic cloves, minced (3 tsp) 1 TBSP Ginger, fresh, minced 2 tsp Cumin, ground 2 tsp Coriander, ground 1 tsp Chili Powder 1 tsp Cinnamon, ground 1/2 tsp Cardamon 1/2 tsp Turmeric 1 tsp Salt 1 1/2 cup Basmati Rice 10 cups Vegetable Broth, low sodium 4 TBSP Cilantro, fresh, chopped 4 TBSP Mint, fresh, chopped Directions: Rinse the dry chickpeas under cold water. Skip 1-3 if using canned chickpeas. Place them in a large bowl and cover with several inches of water. Let soak overnight (8–12 hours). Drain. Cover chickpeas with 2” of fresh water then cook on stovetop until tender, roughly 1 hour. Heat canola oil in a separate large pot or Dutch oven, then add onions, bell peppers, and carrots. Cook until tender. Add garlic, ginger, cumin, coriander, chili powder, cinnamon, cardamon, turmeric, and salt. Cook for 1-2 minutes until fragrant. Rinse Basmati rice in cold water until water runs clear. Stir in the rice and toast, until slightly golden. Add broth and cooked, drained chickpeas to rice mixture, cover pot and simmer until rice is cooked all the way through and chickpeas are fully tender. Garnish with cilantro and mint. Chefs Tip: You can use a pre-made Garam Masala mix in place of the cumin, coriander, chili powder, cinnamon, cardamom, and turmeric. If doing so, use 2 tsp and add after rice it’s toasted. Serving Size: Service size: 1 cup Nutritional Information: Per serving: 320 calories, 8 g fat, 1 g saturated fat, 470 mg sodium, 53 g carbohydrate, <1 g sugar, 6 g fiber, 9 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupEntreeVegetarianRecipe bookAsianDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh fiberhttps://connect.bcbsil.com/nutrition/w/recipe-book/337/indian-spice-chickpea-potato-soupFri, 10 Apr 2026 19:34:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:f078a669-ec1e-44e0-8144-4a154b4ab7e6BCBSIL Connect TeamIngredients: Makes 8 servings 1 1/2 cup Chickpeas, dry (2, 15 oz cans drained and rinsed) 1 tsp Canola Oil 1 cup Celery, chopped 1 1/4 cup Onion, diced 3 tsp Garlic, minced 1/4 tsp Cayenne Pepper, ground 1/2 tsp Turmeric, ground 1/2 tsp Cumin, ground 5 cups Low Sodium Vegetable Soup Base 2 cups Potatoes, peeled, diced 1 TBSP Cilantro, fresh, chopped 1 tsp Salt 1/2 TBSP Lemon Juice Directions: Soak the chickpeas (skip step 1 & 2 if using canned chickpeas). Rinse the dry chickpeas under cold water. Place them in a large bowl and cover with several inches of water. Let soak overnight (8–12 hours). Drain and set aside. Heat canola oil in a large soup pot over medium heat. Add diced celery, onions, and garlic. Cook, stirring often, for 5–7 minutes or until softened and fragrant. Stir in cayenne, turmeric, and cumin and cook 1 minute more to toast the spices. Add 5 cups water, vegetable base, soaked chickpeas, and diced potatoes to the pot. Stir well and bring to a boil over high heat. Reduce heat to low, cover loosely, and simmer for 30–45 minutes, or until the chickpeas are tender and the potatoes are soft. Carefully scoop out about ⅓ of the soup and puree it in a blender or with an immersion blender until smooth. Return the blended portion to the pot and stir to combine. Stir in cilantro, salt, and lemon juice. Simmer a few minutes more before serving. Chefs Tip: If the soup becomes too thick after blending, thin with a little warm water until the desired texture is reached. Serving Size: One serving: 8 ounces Nutritional Information: Nutrition Info (per serving): 200 calories, 3 g fat, 0 g saturated fat, 380 mg sodium, 36 g carbs, 6 g fiber, 0 g sugar, 9 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupSoupVegetarianRecipe bookAsianDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh fiberhttps://connect.bcbsil.com/nutrition/w/recipe-book/221/arctic-char-burger-with-mango-avocado-relishThu, 19 Mar 2026 14:41:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:5e468144-a9b2-4120-b9d0-4b4193fbf81aBridgettIngredients: Makes 15 servings Ingredients: Mango Avocado Relish 1 pound mango, peeled and diced 1/2 pound avocado, peeled and diced 1/4 cup lime juice 1/3 cup chopped fresh cilantro 2 tablespoons minced jalapeno 1/4 cup chopped red onion Ingredients: Arctic Char Burger 3 pounds fresh arctic char filets 1/4 chopped fresh cilantro 2 cups finely chopped red onion 2 teaspoons freshly grated lime zest 1/2 teaspoon cayenne pepper 1 tablespoon minced garlic 1 tablespoon diced scallion 1/2 teaspoon cumin 1 cup panko breadcrumbs 1/2 cup light mayonnaise 1/2 teaspoon 15 whole wheat hamburger buns Directions: For the relish, combine mango, avocado, lime juice, cilantro, jalapeno and onion until incorporated in a bowl. Set aside. Roughly chop arctic char. Pulse in a food processor until small pieces are formed. In a bowl, combine arctic char, cilantro, red onion, lime zest, cayenne, garlic, scallion, cumin, breadcrumbs, mayonnaise, and salt. Mix until evenly distributed. Form into 4 oz patties. Spray pan with non stick cooking spray. Cook burgers over medium-high heat (~2 minutes on each side) until an internal temperature of 155°F is reached. Place cooked burger on bottom bun, top with 1/4 cup mango avocado relish, and top with bun. Serving Size: Service size: 1 burger Nutritional Information: 325 calories, 12 gm fat, 2 gm saturated fat, 440 mg sodium, 32 gm carbs, 8 gm sugar, 3 gm fiber, 25 gm protein Recipe Source : Recipe provided by FLIK Hospitality GroupLatin AmericanEntreeRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/336/garlic-eggplant-herb-orzoFri, 06 Mar 2026 22:55:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:ea53d067-66b4-47e9-a00a-6999a036f8c6BCBSIL Connect TeamIngredients: Makes 8 Servings 1 cup Orzo, dry 2 qt Water 3 TBSP Canola Oil 2 each Garlic Cloves, crushed 2 1/2 cups Eggplant, peeled, diced 2 TBSP Basil, chiffonade cut 1 TBSP Italian Parsley, chopped 2 TBSP Parmesan Cheese, shredded 3/4 tsp Kosher Salt Directions: Bring water to a boil in a medium pot over high heat. Add orzo and boil uncovered for approximately 8-10 minutes or until al dente. Drain well, then rinse under cold running water to stop the cooking and prevent sticking. Heat oil in a skillet over medium heat. Add garlic and cook for 30-60 seconds, being careful not to burn. Add the eggplant and cook for an additional 5-10 minutes or until tender. Fold in orzo then add basil, parsley, parmesan and salt. Stir to combine and continue cooking until cheese has melted. Serving Size: 1/2 cup Nutritional Information: Per serving: 170 calories, 7 g fat, 1 g saturated fat, 190 mg sodium, 22 g carbohydrates, 0 g sugar, 2 g fiber, 5 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousSide DishesGreekHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/335/barley-lemon-dill-feta-saladFri, 06 Mar 2026 22:50:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:ac0d33d3-1670-4391-9e64-b7021803cb1fBCBSIL Connect TeamIngredients: Makes 8 Servings 3/4 cup Barley 2 1/2 cups Water 1 1/2 TBSP Lemon Juice 1 1/2 TBSP Extra Virgin Olive Oil 1/8 tsp Kosher Salt 1/4 tsp Black Pepper 1/3 cup Dill Weed, chopped 2/3 cup Roma Tomatoes, chopped 1/4 cup Feta Cheese, crumbled Directions: Place barley and water in a medium saucepan and bring to a boil over high heat. Reduce heat to low, cover and cook for about 45 minutes or until barley is tender and most of the liquid is absorbed. Fluff with a fork and set aside. In a large mixing bowl, whisk together lemon juice, olive oil, salt and pepper. Add barley, dill, tomatoes and feta to mixing bowl and toss together. Serving Size: 1/2 cup Nutritional Information: Per serving: 100 calories, 4 g fat, 1 g saturated fat, 95 mg sodium, 15 g carbohydrates, 0 g sugar, 2 g fiber, 2 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousSalad and Salad DressingsSide DishesGreekHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/334/tzatziki-sauceFri, 06 Mar 2026 22:45:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:7aff12d2-11f1-4df0-82d2-5513edf3af18BCBSIL Connect TeamIngredients: Makes 20 Servings 2 1/2 cups Cucumber, seeded, finely chopped 3 cups Plain Yogurt 1/4 cup White Wine Vinegar 2 TBSP Dill Weed, chopped 2 TBSP Mint, chopped 1 tsp Kosher Salt 2 TBSP Canola Oil 2 tsp Garlic Cloves, minced Directions: In a mixing bowl, combine cucumber, yogurt, vinegar, dill, mint, salt, oil and garlic. Mix until smooth. Chef Tip: If you don’t have fresh herbs, substitute with dried herbs using one-third the amount. For example, in this recipe, replace 2 tablespoons of fresh herbs with 2 teaspoons of dried herbs. Serving Size: 1/4 cup Nutritional Information: Per serving: 30 calories, 1.5 g fat, 0 g saturated fat, 120 mg sodium, 3 g carbohydrates, 0 g sugar, 0 g fiber, 2 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousSalad and Salad DressingsGreekHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/332/soba-noodle-salad-greens-sesame-soy-tofu-with-carrot-ginger-miso-dressingMon, 16 Feb 2026 14:00:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:2efdb252-e92a-4218-b9f7-8a7d1b1e210dBridgettIngredients: Makes 1 serving Soba Noodle Salad 1/2 cup Soba Noodles, cooked 1 each Baby Bok Choy, steamed 1 fl oz Carrot Ginger Miso Dressing 3 oz Sesame Soy Tofu 2 cups Napa Cabbage, shredded 1/4 cup Carrots, shredded 1/4 cup Cucumbers, diced 1/4 cup Daikon Radish, shredded 1/2 cup Snow Peas, halved 1 tsp Sesame Seeds 1 TBSP Cilantro, chopped 2 TBSP Wasabi Peas Carrot Ginger Miso Dressing (yields 2 cups) 1/3 cup Carrots, sliced 1 1/2 TBSP Rice Wine Vinegar 3/4 tsp White Miso Paste 1 tsp Fresh Ginger, grated 2 tsp Yellow Onion, chopped 1/8 tsp Salt 3 TBSP Canola Oil Sesame Soy Tofu (yields 5 oz) 1 tsp Ketchup 1/8 tsp Tabasco Sauce 1 TBSP Low Sodium Soy Sauce 1/2 tsp Garlic Cloves, minced 2 tsp Maple Syrup 1 tsp White Vinegar 1/2 tsp Black Pepper, ground 6 oz Extra Firm Tofu 1/2 tsp Sesame Seeds Directions: Prepare soba noodles according to package instructions. Set aside. Quarter bok choy, keeping base intact. Steam in basket over simmering water, covered, 2 min or until tender. Prepare Carrot Ginger Miso Dressing: Combine carrots, vinegar, miso, ginger, onion, and salt in a blender. Puree until smooth. Continue to blend while streaming in canola oil until dressing is emulsified. Strain dressing through a strainer to ensure dressing is smooth, removing any large lumps. Store in refrigerator. Prepare Sesame Soy Tofu: Whisk together marinade ingredients until combined. Set aside. Drain tofu; press between paper towels to remove excess moisture. Cut tofu into 1" cubes. Add to marinade and let sit for 1 hour. Drain tofu from marinade (should be about 40% of the marinade left over). Sprinkle baking sheet with sesame oil. Spread marinated tofu onto pan. Do not overcrowd tofu, should have space on all sides. Bake in oven until golden brown, about 25-30 mins. Toss together salad with listed ingredients above and serve. Serving Size: Service size: 1 Salad Nutritional Information: 360 calories, 20 g fat, 2 g saturated fat, 420 mg sodium, 40 g carbohydrate, 9 g sugar, 8 g fiber, 17 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupEntreeVegetarianRecipe bookAsianDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh fiberSalad and Salad Dressingshttps://connect.bcbsil.com/nutrition/w/recipe-book/333/soy-sesame-marinated-cucumber-saladFri, 13 Feb 2026 23:08:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:cff96a87-239a-4fed-8a85-cb7734830be7BCBSIL Connect TeamIngredients: Makes 8 Serving 3 TBSP Rice Vinegar 1 tsp Sugar 1 tsp Hot Chili Oil 1 tsp Sesame Oil 1 tsp Garlic Cloves, minced 3 TBSP Low Sodium Soy Sauce 2 Cucumbers, sliced 1/4 cup Cilantro, chopped 1 tsp Black Sesame Seeds 1 TBSP Green Onions, chopped Directions: In a bowl, whisk together rice vinegar, sugar, chili oil, sesame oil, garlic, and soy sauce. Toss sliced cucumbers with soy dressing. Garnish with cilantro, scallions, and sesame seeds before serving. Serving size: 1/2 cup of salad Nutritional Information: Calories: 30, Total Fat: 2g, Sat Fat: 0g, Sodium: 170mg, Carbs: 3g, Protein: 1g, Sugar: 2g, Fiber: 1g Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianRecipe bookAsianDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousSalad and Salad DressingsAppetizerSide DishesHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/331/miso-marinated-salmonFri, 13 Feb 2026 22:44:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:ea9af925-b1a2-46d5-af10-c4e43f012f9cBCBSIL Connect TeamIngredients: Makes 1 serving 6 oz Salmon, fresh 1/8 tsp Salt Cooking Oil Spray 1/8 tsp Black Pepper, ground 1 1/2 TBSP FLIK Miso Ginger Marinade Miso Ginger Marinade (Makes 10 fluid ounces) 3 TBSP Mirin (Sweet Rice Wine) 1 TBSP White Miso Paste 1 TBSP Low Sodium Soy Sauce 1 TBSP Sugar 3 TBSP Canola Oil 3 TBSP Lemon Juice Directions: Blend or whisk together ingredients for miso ginger marinade. Toss salmon with miso ginger marinade. Allow to marinate for at least 1 hour. Sprinkle salmon evenly with salt and pepper. Spray pan or grill with cooking oil spray. Sear or grill to desired doneness. Serving Size: Service size: 1 Salmon filet with 1 1/2 TBSP of Miso Ginger Marinade Nutritional Information: 290 calories, 20 g fat, 3 g saturated fat, 375 mg sodium, 4 g carbohydrate, 3 g sugar, 0 g fiber, 25 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupEntreeRecipe bookAsianDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-bookThu, 29 Jan 2026 21:54:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:77202e05-c94d-4030-98fb-ea929fdba633BridgettWelcome to the Blue Cross and Blue Shield of Illinois digital recipe book , your ultimate nutrition source for delicious recipes, helpful cooking and nutrition tips and even the opportunity to "ask the dietitian" nutrition questions! All of our recipes presented in this book follow the 2025-2030 Food and Nutrition Guidelines for Americans. To make this easier for you, there are three categories to assist with your recipe search: Health Considerations Meal Type World Cuisine (Italian, Mexican, etc.) We hope that you enjoy your time using our cookbook. Feel free to share your finished dish with us here, on Facebook . Happy cooking! Health Considerations Diabetes/prediabetes - Carb Conscious High blood pressure - Sodium Conscious Heart Disease - Heart conscious General Healthy - Health Conscious High Fiber Meal Type Appetizers/snacks Beverages Breakfast/brunch Desserts Entrees Salads Side dishes Soups Vegetarian World Cuisine African American Asian French Greek Italian Latin AmericanRecipe bookhttps://connect.bcbsil.com/nutrition/w/recipe-book/172/apricot-bbq-glazed-shrimpTue, 27 Jan 2026 15:11:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:98437e2d-be16-48ba-89a8-694f5ea2e173BCBSIL Connect TeamIngredients: Makes 8 servings 1/4 cup water 1/4 cup fresh lime juice 1/4 cup orange juice 1/4 cup diced spanish onion 1/3 cup dried apricots 2 tablespoons light brown sugar 1/4 teaspoon minced jalapeno 3/4 teaspoon minced garlic 1 1/4 teaspoons malt vinegar 3/4 teaspoon worcestershire sauce 1/8 teaspoon tabasco 1/8 teaspoon salt 48 jumbo 21/25 shrimp, raw Directions: In a medium saucepan over medium-high heat, combine all ingredients except shrimp. Bring to a boil then lower heat to a simmer and cook 20 minutes. Remove from heat and puree until consistency is smooth. Brush shrimp with Apricot BBQ Sauce. Grill the shrimp over medium heat until cooked through, about 5 minutes. Serving Size: Service size: 6 Shrimp Nutritional Information: 120 calories, 2 g fat, 0 g saturated fat, 385 mg sodium, 10 g carbohydrate, 8 g sugar, <1 g fiber, 15 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupEntreeRecipe bookAmericanDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousAppetizerHeart Disease - Heart Conscioushttps://connect.bcbsil.com/nutrition/w/recipe-book/80/white-chocolate-oatmeal-scotchesTue, 27 Jan 2026 15:10:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:abfa9736-3346-4936-8074-efa213340d4eBCBSIL Connect TeamIngredients: Makes 18 cookies 3/4 cups flour 1 tsp baking powder 1/2 tsp baking soda 1/4 tsp salt 1/4 cup brown sugar 1/4 cup granulated sugar 1/4 cup white chocolate chips 1/4 cup butterscotch chips 1 1/4 cups rolled oats 3/4 cup unsweetened applesauce 1 TBSP canola oil 2 TBSP liquid egg whites Directions: Preheat oven to 325 degrees F. Coat a baking sheet with cooking spray or line with parchment paper. In a large bowl, whisk together applesauce, oil, and egg whites. Using a wooden spoon, add all the ingredients from the jar and mix well. Use a 2-ounce dipper or ¼ cup scoop to drop cookie dough onto prepared baking sheet. Bake for 14 minutes or until golden brown. Serving Size: One cookie. Nutritional Information: Per cookie: 100 calories, 2.5 g fat, 1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 95 mg sodium, 18 g carbohydrate, 1 g fiber, 10 g sugar, 2 g protein Recipe Source: Recipe provided b y FLIK Hospitality GroupDessertRecipe bookAmericanGeneral Healthy - Health Conscious