Recipe Book

Yogurt Marinated Lamb

BCBSIL Connect Team — Fri, 10 Apr 2026 19:43:43 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 4/10/2026 7:43:43 PM

Ingredients: 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 Group

Tags: Entree, Recipe book, Asian, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious

Chickpea Vegetable Biryani

BCBSIL Connect Team — Fri, 10 Apr 2026 19:38:26 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 4/10/2026 7:38:26 PM

Ingredients: 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 Group

Tags: Entree, Vegetarian, Recipe book, Asian, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High fiber

Indian Spice, Chickpea, Potato Soup

BCBSIL Connect Team — Fri, 10 Apr 2026 19:34:04 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 4/10/2026 7:34:04 PM

Ingredients: 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 Group

Tags: Soup, Vegetarian, Recipe book, Asian, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High fiber

Arctic Char Burger with Mango Avocado Relish

Bridgett — Thu, 19 Mar 2026 14:41:26 GMT

Current Revision posted to Recipe Book by Bridgett on 3/19/2026 2:41:26 PM

Ingredients: 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 Group

Tags: Latin American, Entree, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Heart Disease - Heart Conscious

Garlic, Eggplant, Herb Orzo

BCBSIL Connect Team — Fri, 06 Mar 2026 22:55:24 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 3/6/2026 10:55:24 PM

Ingredients: 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 Group

Tags: Vegetarian, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Side Dishes, Greek, Heart Disease - Heart Conscious

Garlic, Eggplant Herb Orzo

BCBSIL Connect Team — Fri, 06 Mar 2026 22:54:37 GMT

Revision 1 posted to Recipe Book by BCBSIL Connect Team on 3/6/2026 10:54:37 PM

Ingredients: Makes 8 Servings

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 Group

Tags: Vegetarian, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Side Dishes, Greek, Heart Disease - Heart Conscious

Barley, Lemon, Dill, Feta Salad

BCBSIL Connect Team — Fri, 06 Mar 2026 22:50:27 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 3/6/2026 10:50:27 PM

Ingredients: 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 Group

Tags: Vegetarian, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Salad and Salad Dressings, Side Dishes, Greek, Heart Disease - Heart Conscious

Barley Lemon Dill Feta Salad

BCBSIL Connect Team — Fri, 06 Mar 2026 22:49:44 GMT

Revision 1 posted to Recipe Book by BCBSIL Connect Team on 3/6/2026 10:49:44 PM

Ingredients: Makes 8 Servings

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 Group

Tzatziki Sauce

BCBSIL Connect Team — Fri, 06 Mar 2026 22:45:41 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 3/6/2026 10:45:41 PM

Ingredients: 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 Group

Soba Noodle Salad, Greens, Sesame Soy Tofu with Carrot Ginger Miso Dressing

Bridgett — Mon, 16 Feb 2026 14:00:53 GMT

Current Revision posted to Recipe Book by Bridgett on 2/16/2026 2:00:53 PM

Ingredients: 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 Group

Tags: Entree, Vegetarian, Recipe book, Asian, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High fiber, Salad and Salad Dressings

Soy Sesame Marinated Cucumber Salad

BCBSIL Connect Team — Fri, 13 Feb 2026 23:08:19 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 2/13/2026 11:08:19 PM

Ingredients: 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 Group

Tags: Vegetarian, Recipe book, Asian, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Salad and Salad Dressings, Appetizer, Side Dishes, Heart Disease - Heart Conscious

Soba Noodle Salad, Greens, Sesame Soy Tofu with Carrot Ginger Miso Dressing

BCBSIL Connect Team — Fri, 13 Feb 2026 22:58:58 GMT

Revision 1 posted to Recipe Book by BCBSIL Connect Team on 2/13/2026 10:58:58 PM

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)

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 Group

Tags: Entree, Vegetarian, Recipe book, Asian, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High fiber

Miso Marinated Salmon

BCBSIL Connect Team — Fri, 13 Feb 2026 22:44:37 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 2/13/2026 10:44:37 PM

Ingredients: 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 Group

Tags: Entree, Recipe book, Asian, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious

Recipe Book Home

Bridgett — Thu, 29 Jan 2026 21:54:53 GMT

Current Revision posted to Recipe Book by Bridgett on 1/29/2026 9:54:53 PM

Welcome 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

World Cuisine

Tags: Recipe book

Recipe Book Home

BCBSIL Connect Team — Wed, 28 Jan 2026 16:33:41 GMT

Revision 13 posted to Recipe Book by BCBSIL Connect Team on 1/28/2026 4:33:41 PM

Welcome 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 2015-2020 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

World Cuisine

Tags: Recipe book

Apricot BBQ Glazed Shrimp

BCBSIL Connect Team — Tue, 27 Jan 2026 15:11:01 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 1/27/2026 3:11:01 PM

Ingredients: 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 Group

Tags: Entree, Recipe book, American, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Appetizer, Heart Disease - Heart Conscious

White Chocolate Oatmeal Scotches

BCBSIL Connect Team — Tue, 27 Jan 2026 15:10:35 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 1/27/2026 3:10:35 PM

Ingredients: 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 by FLIK Hospitality Group

Tags: Dessert, Recipe book, American, General Healthy - Health Conscious

Revved Up Mixed Berry Oatmeal Bar

BCBSIL Connect Team — Tue, 27 Jan 2026 15:09:08 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 1/27/2026 3:09:08 PM

Ingredients: Makes 12 servings

1 cup Fresh/Frozen Strawberries
1 cup Fresh/Frozen Blueberries
1 cup Fresh/Frozen Raspberries
1 1/2 tsp Lemon Juice
1 1/2 tsp Honey
1/2 tsp Vanilla Extract
1 TBSP Cornstarch
1 TBSP Water
1/3 Cup Canola Oil
1/2 cup Apple Juice
2 1/4 cup Rolled Oats
2 1/4 cup Whole Wheat Flour
1 1/2 cup Light Brown Sugar
1/2 tsp Kosher Salt
1/2 tsp Baking Soda
Cooking Spray

Directions:

Mix the cornstarch and water to make a slurry. Set aside.
Reserve 1/2 cup blueberries, 1/2 cup raspberries aside. In a small sauce pot, cook remaining berries over medium heat. Add lemon juice, vanilla, honey and simmer for 5 minutes. Whisk in cornstarch slurry and continue to simmer for 2 more minutes. Strain in fine mesh colander to any remove seeds and allow to cool.
Preheat oven to 325°F. Spray pan with cooking spray.
In a large mixing bowl combine oats, flour, brown sugar, salt and baking soda until all lumps are removed. Drizzle oil and apple juice over oat mixture and combine until evenly moistened and crumbly. Set aside 1/2 cup of mixture for topping.
Press oat mixture (minus 1/2 cup reserved) evenly into prepared pan and then spread berry mixture over crust. Sprinkle with remaining raspberries, blueberries, and oat topping.
Bake for 20 minutes or until golden brown. Let cool and then cut into 12 equal portions.

Serving Size:
One each

Nutritional Information:
Per serving: Cal: 325, Total Fat: 8g, Sat Fat: 1g, Trans Fat: 0g, Sodium: 160mg, Carbs: 59g, Dietary Fiber 6g; Sugar 32g; Protein: 5g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, Dessert, Recipe book, American, General Healthy - Health Conscious, High blood pressure - Sodium Conscious

Revved Up Mixed Berry Oatmeal Bar

BCBSIL Connect Team — Tue, 27 Jan 2026 15:08:48 GMT

Revision 2 posted to Recipe Book by BCBSIL Connect Team on 1/27/2026 3:08:48 PM

Ingredients: Makes 12 servings

Directions:

Mix the cornstarch and water to make a slurry. Set aside.
Reserve 1/2 cup blueberries, ½1/2cup raspberries aside. In a small sauce pot, cook remaining berries over medium heat. Add lemon juice, vanilla, honey and simmer for 5 minutes. Whisk in cornstarch slurry and continue to simmer for 2 more minutes. Strain in fine mesh colander to any remove seeds and allow to cool.
Preheat oven to 325°F. Spray pan with cooking spray.
In a large mixing bowl combine oats, flour, brown sugar, salt and baking soda until all lumps are removed. Drizzle oil and apple juice over oat mixture and combine until evenly moistened and crumbly. Set aside 1/2 cup of mixture for topping.
Press oat mixture (minus 1/2 cup reserved) evenly into prepared pan and then spread berry mixture over crust. Sprinkle with remaining raspberries, blueberries, and oat topping.
Bake for 20 minutes or until golden brown. Let cool and then cut into 12 equal portions.

Serving Size:
One each

Nutritional Information:
Per serving: Cal: 325, Total Fat: 8g, Sat Fat: 1g, Trans Fat: 0g, Sodium: 160mg, Carbs: 59g, Dietary Fiber 6g; Sugar 32g; Protein: 5g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, Dessert, Recipe book, American, General Healthy - Health Conscious, High blood pressure - Sodium Conscious

Quinoa Sugar Cookies

BCBSIL Connect Team — Tue, 27 Jan 2026 15:08:09 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 1/27/2026 3:08:09 PM

Ingredients: Makes 21 servings

4 1/2 oz Quinoa, dry (2 cups cooked)
1/2 cup Canola
1/2 cup Light Brown Sugar
1/2 tsp Vanilla Extract
1 large Egg
2 TBSP Orange Zest
2 cup All Purpose Flour
1/4 tsp Salt
2 tsp Baking Powder

Directions:

Rinse quinoa under water until water runs clear.
Bring water to a boil and stir in quinoa. Simmer 12 - 15 minutes. Chill.
In a bowl, whisk together oil, brown sugar, vanilla, egg and orange zest.
In a separate bowl, whisk together flour, salt, baking powder, and quinoa until evenly mixed. Add wet ingredients to dry. Mix until combined then use hands to work into a dough.
Portion dough into 1 oz. cookies and place on a parchment lined sheet tray. Bake in a 325°F oven until golden brown, about 12 - 15 minutes.

Serving Size:
1 cookie

Nutritional Information:
Cal: 140; Total Fat: 6g; Sat Fat: 0.5g; Trans Fat: 0g; Sodium 75mg; Carbs: 18g; Protein: 1g; Sugar: 5g; Fiber: 2g0p

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, Dessert, Recipe book, American, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Heart Disease - Heart Conscious