Recipe Book

Nigerian Stewed Spinach & Shiitake Mushrooms

BCBSIL Connect Team — Fri, 31 Jul 2026 20:57:10 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 7/31/2026 8:57:10 PM

Ingredients: Makes 9 servings

4 cups Water
1 cup Yellow Onions, sliced
1 cup Shiitake Mushrooms, stems removed, sliced
1 small Habanero Pepper*
2 cups Red Bell Peppers, diced
2 1/2 cup Yellow Onion, chopped
4 Garlic Cloves
2 TBSP Canola Oil
1 LB Baby Spinach
2 TBSP Canola Oil
1/4 tsp Salt

Directions:

Make the mushroom broth. In a medium pot, combine water, sliced onion, and shiitake mushrooms. Bring to a gentle boil, then reduce to a simmer and cook for 15 minutes. Strain out the onions and mushrooms, reserving both the broth and the solids separately.
Remove stems and seeds from habaneros. Blend broth with bell peppers, onions, habanero and garlic cloves until smooth. *Adjust the amount of the habanero based on your spice tolerance. Be sure to remove the seeds to remove the heat.
Heat oil in a sauté pan. Sauté spinach until wilted and mostly dehydrated. Gently squeeze out excess liquid and set spinach aside.
In a large pot or deep skillet, heat the remaining 2 tablespoons oil over medium heat. Pour in the blended vegetable mixture and cook, stirring occasionally, until the sauce darkens slightly and thickens, about 15 minutes.
Stir in the cooked spinach and the reserved onions and mushrooms. Simmer for 5 more minutes to blend the flavors. Season with salt to taste.

Serving Size:
Serving: 1/2 cup

Nutritional Information:
Per serving: 100 calories, 6 g fat, 0.5 g saturated fat, 105 mg sodium, 11 g carbs, 0 g sugar, 3 g fiber, 3 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

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

Nigerian Stewed Spinach & Shiitake Mushrooms

BCBSIL Connect Team — Fri, 31 Jul 2026 20:56:53 GMT

Revision 1 posted to Recipe Book by BCBSIL Connect Team on 7/31/2026 8:56:53 PM

Ingredients: Makes 9 servings

Directions:

Make the mushroom broth. In a medium pot, combine water, sliced onion, and shiitake mushrooms. Bring to a gentle boil, then reduce to a simmer and cook for 15 minutes. Strain out the onions and mushrooms, reserving both the broth and the solids separately.
Remove stems and seeds from habaneros. Blend broth with bell peppers, onions, habanero and garlic cloves until smooth. *Adjust the amount of the habanero based on your spice tolerance. Be sure to remove the seeds to remove the heat.
Heat oil in a sauté pan. Sauté spinach until wilted and mostly dehydrated. Gently squeeze out excess liquid and set spinach aside.
In a large pot or deep skillet, heat the remaining 2 tablespoons oil over medium heat. Pour in the blended vegetable mixture and cook, stirring occasionally, until the sauce darkens slightly and thickens, about 15 minutes.
Stir in the cooked spinach and the reserved onions and mushrooms. Simmer for 5 more minutes to blend the flavors. Season with salt to taste.

Serving Size:
Serving: 1/2 cup

Nutritional Information:
Per serving: 100 calories, 6 g fat, 0.5 g saturated fat, 105 mg sodium, 11 g carbs, 0 g sugar, 3 g fiber, 3 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Charred Tomato, Chipotle Pepper, Lime Soup

BCBSIL Connect Team — Fri, 31 Jul 2026 20:47:33 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 7/31/2026 8:47:33 PM

Ingredients: Makes 12 servings

3 lb, 5 oz fresh plum tomatoes
10 oz yellow onion, diced
3 TBSP fresh garlic
1½ teaspoons salt
2 TBSP canola oil
2 quarts (8 cups) low sodium vegetable stock
1/3 cup tomato paste
1 oz chipotles in adobo, minced
1/4 tsp ground cumin
3 TBSP lime juice
1/3 cup fresh chopped cilantro

Directions:

Preheat oven to 475 degrees F. Line a baking sheet with parchment.
Split tomatoes in half lengthwise and place in a large bowl. Toss with onions, garlic, salt, and oil.
Roast in oven 15 to 20 minutes or until tomatoes begin to char.
Transfer tomato and onion mixture to a large stockpot and add vegetable stock, tomato paste, chipotles, and cumin. Bring to a boil then lower heat and let simmer 20 min.
Puree soup with an immersion blender or using conventional blender. Add lime juice and cilantro.

Serving Size:
Serving: 1 cup

Nutritional Information:
Per serving: 80 calories, 3.5 g fat, 0.5 g saturated fat, 0 mg cholesterol, 375 mg sodium, 12 g carbs, 6 g sugar, 2.5 g fiber, 2 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

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

Nigerian Stewed Chicken

BCBSIL Connect Team — Fri, 31 Jul 2026 20:44:58 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 7/31/2026 8:44:58 PM

Ingredients: Makes 5 servings

2 lb Chicken Thighs
1/2 cup Yellow Onions, diced
2 tsp Garlic Cloves, minced
1/4 tsp Salt
1 tsp Curry Powder
3/4 tsp Fresh Thyme, minced
2 tsp Ginger, minced
2 Habanero Peppers*
2 cups Red Bell Pepper
8-9 Roma Tomatoes, chopped
1 cup Yellow Onions, chopped
3/4 tsp Curry Powder
2 tsp Fresh Thyme
3 TBSP Oil
1/2 tsp Salt
2/3 cups Chicken Broth
3 TBSP Parsley, chopped

Directions:

Combine chicken thighs with onions, garlic, salt, curry powder, thyme and ginger. Allow to marinate in the refrigerator overnight.
Remove stems and seeds from habaneros. *Adjust the amount of the habanero based on your spice tolerance. Be sure to remove the seeds to remove the heat.
In a blender, combine bell peppers, tomatoes, habaneros, yellow onion, curry powder and thyme. Blend until mostly smooth.
Heat oil in skillet. Sear chicken thighs (+ items from marinade) until golden brown. Remove using a slotted spoon and set aside.
Add pepper puree and salt to skillet, cook for 10 minutes. Add chicken thighs and chicken stock back to skillet. Simmer until chicken is very tender and starts to fall apart, about 1 hour.
Garnish with parsley.

Serving Size:
Serving: 1 cup

Nutritional Information:
Per serving: 390 calories, 19 g fat, 4 g saturated fat, 500 mg sodium, 16 g carbohydrate, 0 g sugar, 5 g fiber, 37 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

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

Nigerian Hibiscus, Pineapple, Ginger, Turmeric Tea

BCBSIL Connect Team — Fri, 31 Jul 2026 20:38:33 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 7/31/2026 8:38:33 PM

Ingredients: Makes 5 serving

2 cups 100% Pineapple Juice
1 oz Fresh Ginger, peeled, sliced
2 oz Fresh Turmeric Root, peeled, sliced
3 cups Water
2 each Cinnamon Sticks
1/2 tsp Whole Cloves
1 oz Hibiscus Flower

Directions:

In a pot, combine pineapple juice, ginger root, turmeric, water, cinnamon sticks, cloves and dried hibiscus. Bring to a simmer, then remove from heat and allow the tea to cool.
For best results, steep for 12 hours before straining through a fine‑mesh strainer. The tea may be served hot or cold.

Serving Size:
Serving: 8 fluid ounces

Nutrition information:
Per serving: 60 calories, 0 g fat, 0 g saturated fat, 6 mg sodium, 13 g carbohydrate, 0 g sugar, 0 g fiber, 0 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

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

Korean Chili Green Beans

BCBSIL Connect Team — Fri, 10 Jul 2026 21:05:57 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 7/10/2026 9:05:57 PM

Ingredients: Makes 7 servings

3 cups Green Beans, fresh, snapped
1 TBSP + 1 tsp Canola Oil
2 tsp Garlic, fresh, minced
1 cup Red Onion, julienned
1 cup Red Bell Pepper, julienned
1 TBSP Gochujang (Korean Hot Red Pepper Paste)
1/8 tsp Kosher Salt

Directions:

Bring a large pot of water to a boil. While waiting to boil, take a large bowl and fill with ice and water.
When water is boiling, add the green beans and cook for about 2 minutes, until bright green and slightly tender.
Immediately transfer blanched beans to the bowl of ice water to stop the cooking. Drain well and set aside.
In large skillet or wok, heat canola oil until it’s shimmering and just starting to smoke.
Add the chopped garlic and sliced onions. Stir-fry for about 30 seconds, until fragrant.
Add in the bell peppers and blanched green beans. Stir-fry for 2–3 minutes, until the peppers start to soften but still have some crunch.
Stir in the gochujang and Kosher salt. Mix well so everything is coated. Cook for another minute, then serve hot.

Serving Size:
Serving Size: 1/2 cup

Nutritional Information:
Per serving: 60 calories, 3 g fat, <1 g saturated fat, 90 mg sodium, 8 g carbohydrates, <1 g sugar, 2 g fiber, 1 g protein

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, Appetizer, Side Dishes, Heart Disease - Heart Conscious

Spicy Korean Braised Sesame Tofu (Dubu-Jorim)

BCBSIL Connect Team — Fri, 10 Jul 2026 20:59:46 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 7/10/2026 8:59:46 PM

Ingredients: Makes 4 servings

4 cups Tofu, Extra Firm, fresh
3 TBSP Canola Oil
1/4 cup Soy Sauce, less sodium
1/4 tsp Kosher Salt
2 tsp Granulated Sugar
2 TBSP Korean Chili Pepper Powder
1 cup Water
3 TBSP Canola Oil
2 tsp Garlic, fresh, minced
1 cup Yellow Onion, diced
1/4 cup Green Onion, fresh sliced
2 tsp Sesame Oil
2 tsp Sesame Seeds
1/4 cup Green Onion, fresh, sliced as garnish

Directions:

Drain tofu, then pat dry with paper towels. Slice into 1/4-inch thick pieces.
Heat 3 TBSP of canola oil in a nonstick skillet over medium-high heat. Add the tofu slices and cook for about 7 minutes per side, until golden brown and crisp. Remove from the pan and set aside.
In a small bowl, whisk together soy sauce, kosher salt, granulated sugar, Korean chili powder, and water. Set aside.
Return the pan to medium heat and add 3 TBSP canola oil. Stir in minced garlic, yellow onion, and 1/4 cup sliced green onions. Cook until the onions are soft and caramelized.
Pour the sauce into the pan and simmer for a few minutes until slightly thickened.
Add the tofu back to the pan along with sesame oil. Simmer until most of the liquid is absorbed.
Sprinkle with sesame seeds and extra green onions. Serve hot.

Serving Size:
Serving size: 4 ounces

Nutritional Information:
Per serving: 235 calories, 18 g fat, 2 g saturated fat, 300 mg sodium, 8 g carbohydrate, 1 g sugar, 4 g fiber, 12 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 blood pressure - Sodium Conscious, Heart Disease - Heart Conscious

Ancho Chili Roast Chicken Breast

BCBSIL Connect Team — Thu, 04 Jun 2026 22:12:07 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 6/4/2026 10:12:07 PM

Ingredients: 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 Group

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

Grilled Chicken, Corn, Black Bean Salsa

BCBSIL Connect Team — Thu, 04 Jun 2026 22:07:02 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 6/4/2026 10:07:02 PM

Ingredients: 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 Group

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

GRILLED CHICKEN, CORN, BLACK BEAN SALSA

BCBSIL Connect Team — Thu, 04 Jun 2026 22:03:58 GMT

Revision 1 posted to Recipe Book by BCBSIL Connect Team on 6/4/2026 10:03:58 PM

Ingredients: Makes 10 servings

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 Group

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

Calabacitas

BCBSIL Connect Team — Thu, 04 Jun 2026 21:53:12 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 6/4/2026 9:53:12 PM

Ingredients: 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 Group

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

Calabacitas

BCBSIL Connect Team — Thu, 04 Jun 2026 21:52:18 GMT

Revision 1 posted to Recipe Book by BCBSIL Connect Team on 6/4/2026 9:52:18 PM

Ingredients: Makes 8 servings

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 Group

Barbecue Pulled Jackfruit

BCBSIL Connect Team — Thu, 04 Jun 2026 21:49:32 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 6/4/2026 9:49:32 PM

Ingredients: 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 Group

Tags: Vegetarian, Recipe book, American, General Healthy - Health Conscious, Appetizer, Side Dishes

Lebanese Beef Pie

BCBSIL Connect Team — Fri, 08 May 2026 19:58:50 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 5/8/2026 7:58:50 PM

Ingredients: 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 Group

Tags: Entree, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Middle East

Lebanese Beef Pie

BCBSIL Connect Team — Fri, 08 May 2026 19:58:14 GMT

Revision 1 posted to Recipe Book by BCBSIL Connect Team on 5/8/2026 7:58:14 PM

Ingredients: 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

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 Group

Tags: Entree, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Middle East

Lebanese Breakfast Scramble

BCBSIL Connect Team — Fri, 08 May 2026 19:43:25 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 5/8/2026 7:43:25 PM

Ingredients: 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 Group

Tags: Entree, Vegetarian, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, Breakfast, High blood pressure - Sodium Conscious, Middle East, Heart Disease - Heart Conscious

Lebanese Flatbread Cucumber Tomato Salad

BCBSIL Connect Team — Fri, 08 May 2026 19:24:55 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 5/8/2026 7:24:55 PM

Ingredients: 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 Group

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

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