https://connect.bcbsok.com/nutrition/Nutrition, ask a dietitian, recipesen-USTelligent Community 12https://connect.bcbsok.com/nutrition/w/recipe-book/336/yogurt-marinated-lambFri, 10 Apr 2026 19:45:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:7ccddebc-b0b3-4f8c-9974-a4d5efcd3d3aBCBSOK 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 GroupAsianEntreeGeneral Healthy - Health ConsciousDiabetes/prediabetes - Carb ConsciousRecipe Bookhttps://connect.bcbsok.com/nutrition/w/recipe-book/335/chickpea-vegetable-biryaniFri, 10 Apr 2026 19:40:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:9016ceab-e560-4e51-a4bc-48c5d85f5f86BCBSOK 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 GroupAsianEntreeHigh FiberVegetarianGeneral Healthy - Health ConsciousDiabetes/prediabetes - Carb ConsciousRecipe Bookhttps://connect.bcbsok.com/nutrition/w/recipe-book/334/indian-spice-chickpea-potato-soupFri, 10 Apr 2026 19:30:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:35db9d82-a31b-40d6-90d0-68261611008bBCBSOK 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 GroupAsianHigh FiberVegetarianGeneral Healthy - Health ConsciousDiabetes/prediabetes - Carb ConsciousSouphttps://connect.bcbsok.com/nutrition/f/ask-a-dietitian/293/how-in-heaven-s-name-when-you-aren-t-such-a-fixed-limited-income-and-according-to-trump-it-s-only-going-to-get-worse-and-you-have-to-live-off-of-food-bank-food-which-is-not-the-healthiest-food-you-can-possibly-buy-nor-can-youSat, 07 Mar 2026 13:16:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:9555f2a9-4bd3-424d-8497-ccfb55e43033DaLynnFerwedaHow in heaven's name when you aren't such a fixed limited income and according to Trump it's only going to get worse and you have to live off of food bank food which is not the healthiest food you can possibly buy nor can you qualify for food stamps to buy healthy food what exactly are you supposed to dohttps://connect.bcbsok.com/nutrition/w/recipe-book/333/garlic-eggplant-herb-orzoFri, 06 Mar 2026 23:12:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:12ee52d6-6fbb-45b8-a21a-1e5ed2547300BridgettIngredients: 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 GroupHigh blood pressure - Sodium ConsciousGreekHeart Disease - Heart ConsciousVegetarianGeneral Healthy - Health ConsciousDiabetes/prediabetes - Carb ConsciousRecipe BookSide Disheshttps://connect.bcbsok.com/nutrition/w/recipe-book/332/barley-lemon-dill-feta-saladFri, 06 Mar 2026 23:11:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:88aaddeb-2cb2-4093-98a3-c209adc9bb33BridgettIngredients: 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 GroupHigh blood pressure - Sodium ConsciousGreekSalad and Salad DressingsHeart Disease - Heart ConsciousVegetarianGeneral Healthy - Health ConsciousDiabetes/prediabetes - Carb ConsciousRecipe BookSide Disheshttps://connect.bcbsok.com/nutrition/w/recipe-book/331/tzatziki-sauceFri, 06 Mar 2026 23:10:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:7b9e85ed-d59b-4a26-a299-9d32991607c0BridgettIngredients: 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 GroupHigh blood pressure - Sodium ConsciousGreekSalad and Salad DressingsHeart Disease - Heart ConsciousVegetarianGeneral Healthy - Health ConsciousDiabetes/prediabetes - Carb ConsciousRecipe Bookhttps://connect.bcbsok.com/nutrition/w/recipe-book/329/soba-noodle-salad-greens-sesame-soy-tofu-with-carrot-ginger-miso-dressingMon, 16 Feb 2026 14:45:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:872d5529-a38c-459f-8e41-95e30eba15ceBridgettIngredients: 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 GroupSalad and Salad DressingsAsianEntreeHigh FiberVegetarianGeneral Healthy - Health ConsciousDiabetes/prediabetes - Carb ConsciousRecipe Bookhttps://connect.bcbsok.com/nutrition/w/recipe-book/330/soy-sesame-marinated-cucumber-saladFri, 13 Feb 2026 23:29:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:0e0c10b7-7a61-45d4-990b-26e2b5eb0734BCBSOK 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 GroupHigh blood pressure - Sodium ConsciousSalad and Salad DressingsAsianHeart Disease - Heart ConsciousAppetizerVegetarianGeneral Healthy - Health ConsciousDiabetes/prediabetes - Carb ConsciousRecipe BookSide Disheshttps://connect.bcbsok.com/nutrition/w/recipe-book/328/miso-marinated-salmonFri, 13 Feb 2026 23:27:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:23403454-65cf-4048-8024-251b86ffb0ceBCBSOK 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 GroupAsianEntreeGeneral Healthy - Health ConsciousDiabetes/prediabetes - Carb ConsciousRecipe Bookhttps://connect.bcbsok.com/nutrition/w/recipe-bookThu, 29 Jan 2026 21:55:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:76032c15-7d9a-482b-9163-15edf1925ff6BridgettWelcome to the Blue Cross and Blue Shield of Oklahoma 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, or 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.bcbsok.com/nutrition/w/recipe-book/327/peruvian-quinoa-soupTue, 27 Jan 2026 00:04:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:3562f49a-aee3-4038-93c6-a8caf5587f5cBCBSOK Connect TeamIngredients: Makes 8 servings 1 TSBP Olive Oil 1 cup Yellow Onion, diced 1 3/4 cup Celery, diced 1 3/4 cup Carrot, diced 1 TBSP Garlic, minced 1 1/2 tsp Cumin 2 TBSP Aji Amarillo Paste 6 cups Vegetable Stock 2 ea Bay Leaves 1 1/2 tsp Fresh Oregano, chopped 1 cup Sweet Potato, diced 1/2 cup Tri-Color Quinoa, dry, rinsed 1 tsp Salt 1/4 tsp Black Pepper 2 1/2 cup Spinach, fresh 1/4 cup Cilantro, fresh, chopped Directions: Heat oil in a pot. Add onions, celery and carrots. Cook until softened. Add garlic, cumin and aji amarillo paste. Add vegetable broth, bay leaves, oregano and sweet potato. Bring up to a simmer and cook until potatoes are almost tender. Add quinoa, salt, and pepper. Continue to simmer until quinoa is tender, about 10 more minutes. Discard bay leaves. Just before removing from the heat, stir in spinach and cilantro. Cook until spinach is wilted. Serving Size: One serving: 8 fluid ounces Nutritional Information: Calories: 120, Total Fat: 3g, Sat Fat: 0g, Sodium: 140mg, Carbs: 21g, Protein: 3g, Sugar: 0g, Fiber: 3g Recipe Source: Recipe provided by FLIK Hospitality GroupLatin AmericanVegetarianGeneral Healthy - Health ConsciousDiabetes/prediabetes - Carb ConsciousRecipe BookSouphttps://connect.bcbsok.com/nutrition/w/recipe-book/326/peruvian-aji-marinated-grilled-tofuMon, 26 Jan 2026 23:57:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:3a35d0a2-9f86-4c05-a872-4ad8ef3b739cBCBSOK Connect TeamIngredients: Makes 9 servings 2 1/2 lbs Tofu, extra firm 1/4 cup Aji Panca Paste 3/4 tsp Aji Amarillo Paste 4 tsp Lime Juice 2 tsp Cumin 1/4 cup Reduced Sodium Soy Sauce 1/4 cup Red Wine Vinegar 4 tsp Fresh Garlic, minced 1 TBSP Dried Oregano 3/4 tsp Salt Cooking Spray Directions: Press tofu for one hour to remove excess liquid. In a small bowl, whisk together aji panca paste, aji amarillo paste, lime juice, cumin, soy sauce, red wine vinegar, garlic, dried oregano, and salt. Place sauce in a pan large enough to hold tofu. Prepare a hot grill with pan spray. Grill tofu blocks until well marked. Dice tofu blocks into 1" cubes. Place tofu into marinade and allow to marinate for at least 3 hours or overnight. Drain off excess marinade. Place tofu on a baking pan prepared with pan spray. Bake in a 350°F oven until golden brown, about 10-15 minutes. Serving Size: Service size: 4 ounce weight Nutritional Information: Calories: 130, Total Fat: 7g, Sat Fat: 0g, Sodium: 160mg, Carbs: 4g, Protein: 13g, Sugar: 0g, Fiber: 3g Recipe Source: Recipe provided by FLIK Hospitality GroupHigh blood pressure - Sodium ConsciousLatin AmericanHeart Disease - Heart ConsciousEntreeVegetarianGeneral Healthy - Health ConsciousDiabetes/prediabetes - Carb ConsciousRecipe Bookhttps://connect.bcbsok.com/nutrition/w/recipe-book/325/fava-bean-quinoa-salad-cilantro-lime-dressingMon, 26 Jan 2026 23:43:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:b99adb29-fe44-402c-85c8-99eed7efa95bBCBSOK Connect TeamIngredients: Makes 12 Servings 2 1/2 cups Quinoa, cooked 2 1/2 cups Fava Beans, shelled 1/4 cup Lime Juice, fresh 2 TBSP Olive Oil 1/2 cup Cilantro, chopped 1/2 tsp Salt 1/2 tsp Black Pepper Directions: Prepare quinoa according to package directions then chill and set aside. Steam or blanch fava beans until tender, about 2 minutes and then chill. If using frozen fava beans, defrost and hold cold. In serving bowl, whisk together lime juice, olive oil, cilantro, salt, and pepper until combined. Then add in quinoa and fava beans, stirring until combined. Serving size: 1/2 cup Nutritional Information: Calories: 110, Total Fat: 3g, Sat Fat: 0g, Sodium: 100mg, Carbs: 17g, Protein: 5g, Sugar: 0g, Fiber: 3g Recipe Source: Recipe provided by FLIK Hospitality GroupHigh blood pressure - Sodium ConsciousSalad and Salad DressingsLatin AmericanHeart Disease - Heart ConsciousVegetarianGeneral Healthy - Health ConsciousDiabetes/prediabetes - Carb ConsciousRecipe BookSide Disheshttps://connect.bcbsok.com/nutrition/w/recipe-book/324/cod-white-bean-artichoke-blended-burgerMon, 01 Dec 2025 22:55:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:b18cdd7c-aa15-410b-b1af-988d0a7e7d9fBCBSOK Connect TeamIngredients: Makes 4 servings Blended Cod Burger 1/2 cup Navy Beans, dry 8 oz. Cod Fillet 1 1/2 tsp Canola Oil 1/8 tsp Salt 1/8 tsp Black Pepper 1/2 cup Artichoke Hearts, canned, chopped 1 oz. Egg, beaten 1/3 cup Breadcrumbs 1/2 tsp Lemon Juice 3/4 Lemon Zest Tarter Sauce 1 TBSP Dill Weed, fresh, chopped 1/3 cup Greek Yogurt 1/8 tsp Black Pepper 1 TBSP Dill Pickles, chopped 1 TBSP Capers, chopped 1 tsp Lemon Juice Burger 1 cup Arugula 1 1/2 tsp Lemon Juice 1/12 tsp Olive Oil 4 each Whole Wheat Hamburger Bun Directions: Soak dry navy beans overnight in enough cold water to cover. After soaking, drain water from beans. Add beans to pot with enough water to cover. Bring to a boil and cook until tender, about 1 hour. Drain excess water. Mash or use a food processor to mash about 75% of beans. Mix in the remaining whole beans. Meanwhile, place cod fillet on a sheet pan. Drizzle with oil, sprinkle with salt and pepper. Bake in a 350°F oven until cooked to internal temperature of 145°F, about 10-15 minutes. Flake cod and let cool. In a bowl, combine beans, flaked cod, artichokes, egg, breadcrumbs, ½ tsp lemon juice, and lemon zest. Mix evenly. Form into 4 oz patties. Sear patties on each side until an internal temperature of 155°F is reached. Meanwhile, in a bowl, whisk together dill, Greek yogurt, black pepper, dill pickles, capers, and 1 tsp lemon juice. In another bowl, toss together arugula, 1 ½ tsp lemon juice, and 1 ½ tsp olive oil. To assemble burger: On each whole wheat bun, layer 1 cod/bean patty, 2 TBSP Greek yogurt tartar sauce, and ¼ cup dressed arugula. Serving Size: Service size: 1 each Nutritional Information: Per serving: Calories 380, fat 8.5 g, saturated fat 2 g, sodium 600 mg, carbohydrate 51g, sugar 5 g, fiber 8 g, protein 24g Recipe Source: Recipe provided by FLIK Hospitality GroupGreekEntreeHigh FiberGeneral Healthy - Health ConsciousRecipe Bookhttps://connect.bcbsok.com/nutrition/w/recipe-book/323/cornmeal-paprika-crusted-catfishMon, 01 Dec 2025 22:54:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:dcc5fe2e-dae9-481e-a184-022dc41fcdc7BCBSOK Connect TeamIngredients: Makes 4 servings 1 lb Catfish, fresh 1 tsp Cayenne Pepper 1 1/2 tsp Ground Paprika 1 tsp Onion Powder 1 tsp Granulated Garlic 1/2 cup Low Fat Buttermilk 1 cup Yellow Cornmeal 3 TBSP Canola Oil Directions: Cut catfish into 4 oz portions. Combine cayenne, paprika, onion powder, and granulated garlic. Sprinkle catfish fillets evenly with spice mix. Add buttermilk to a shallow pan. Place cornmeal on a large rimmed plate or tray. Dip seasoned catfish in buttermilk, shake off excess. Then dredge in cornmeal on both sides. Pan fry coated catfish in canola oil on medium heat until browned and crispy on the outside and internal temperature reaches 145°F. Serving Size: Service size: 1 fillet Nutritional Information: Calories 330, fat 17 g, saturated fat 2.5 g, sodium 150 mg, carbohydrate 21 g, sugar 2 g, fiber 1 g, protein 21 g Recipe Source: Recipe provided by FLIK Hospitality GroupHigh blood pressure - Sodium ConsciousEntreeGeneral Healthy - Health ConsciousAmericanDiabetes/prediabetes - Carb ConsciousRecipe Bookhttps://connect.bcbsok.com/nutrition/w/recipe-book/322/barley-risotto-bowl-with-salmon-broccoli-squash-mushroomsMon, 01 Dec 2025 22:53:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:75404142-0c79-4cae-86ba-16f4b3c29a3eBCBSOK Connect TeamIngredients: Makes 2 servings 2 TBSP Dry White Wine 1 1/4 cup Vegetable Broth 1/2 TBSP Butter 1 1/4 tsp Canola Oil 1/3 cup Yellow Onion, chopped 3/4 cup Barley, dry 1/8 tsp Salt 1/4 tsp Black Pepper 2 TBSP Fresh Parsley, chopped TBSP Parmesan Cheese, grated 1/2 cup Baby Spinach 1 cup Butternut Squash, cubed 1 1/4 tsp Canola Oil, divided 3/4 tsp Black Pepper, divided 1 cup Button Mushrooms, chopped 1/8 tsp Salt 1 1/2 TBSP Fresh Thyme, chopped 1 1/4 tsp Garlic, minced 1/2 cup Broccoli Florets 10 oz Salmon Fillet, divided into two 5 oz filets 2 TBSP Fresh Parsley, chopped 2 each Lemon Wedge Directions: Combine white wine and vegetable broth in a small pot. Hold warm over low heat until ready to use. Heat butter and canola oil in a medium-sized pot. Add onions and sweat until translucent. Stir in barley. Stir to coat with butter and lightly toast. Gradually add broth/wine mixture to barley 1/2 cup at a time, allowing broth to be absorbed each time before adding more. Repeat process until all liquid has been absorbed and barley is tender. Remove from heat. Stir in salt, pepper, parsley, spinach and parmesan cheese. Meanwhile, toss butternut squash with 1/2 tsp canola oil and 1/8 tsp black pepper. Separately, toss mushrooms with 3/4 tsp canola oil, 1/8 tsp black pepper, 1/8 tsp salt, thyme, and garlic. Roast in a 350°F oven until caramelized and tender, about 20-30 minutes. Steam broccoli for 3-4 minutes until just tender. Preheat grill or medium-sized skillet to medium-high heat. Spray each salmon fillet with cooking spray on both sides. Sprinkle with 1/4 tsp black pepper each. Grill salmon until final internal temperature of 145°F is reached. For each plate: Place 3/4 cup risotto on the bottom, top with 1/4 cup roasted squash, 1/4 cup mushrooms, 1/4 cup broccoli, salmon fillet, 1 TBSP parsley, and a lemon wedge. Serving Size: Service size: 1 plate or bowl Nutritional Information: Calories 590, fat 22 g, saturated fat 5 g, sodium 450 mg, carbohydrate 68 g, sugar 5 g, fiber 14 g, protein 31 g Recipe Source: Recipe provided by FLIK Hospitality GroupEntreeHigh FiberGeneral Healthy - Health ConsciousRecipe BookItalianhttps://connect.bcbsok.com/nutrition/w/recipe-book/321/chana-masala-stuffed-sweet-potato-raitaMon, 01 Dec 2025 22:51:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:5c1aa382-de5d-4423-b685-03e800d1a7dbBCBSOK Connect TeamIngredients: Makes 6 servings 6 each Sweet Potatoes, small 3 tsp Canola Oil 1/2 cup Onion, diced 1 tsp Garlic, fresh, minced 1 tsp Ginger Root, fresh, minced 1/3 cup Tomatoes, fresh, chopped 2 tsp Coriander, ground 1/4 tsp Cumin, ground 1/2 tsp Cayenne Pepper 1/4 tsp Turmeric 1/2 tsp Paprika, ground 1 tsp Garam Masala 2 cans Garbanzo Beans, no sodium added 1 tsp Kosher Salt 2 3/4 tsp Lemon Juice, fresh Raita 1 cup Whole Milk Greek Yogurt 1/4 cup Cucumber, diced small 1 TBSP Mint Leaves, fresh, chopped 1/4 tsp Cumin Seed 1/2 tsp Kosher Salt Directions: Preheat oven to 425°F. Place sweet potatoes in a single layer on a sheet pan and bake for approximately 30-45 minutes or until fork tender. While potatoes bake, in sauté pan, heat canola oil until shimmering. Add onions and garlic and sauté until translucent. Add ginger and tomatoes and cook or 2-3 minutes or until tomatoes are softened. Add coriander, cumin, cayenne, turmeric, paprika, and garam masala and cook for 1-2 minutes or until fragrant. Add in garbanzo beans with liquid, Kosher salt, and lemon juice. Bring to boil, reduce heat and simmer for 15 minutes. While chana masala is reducing, make the raita by mixing Greek yogurt, diced cucumber, chopped mint leaves, cumin seed, and Kosher salt in a bowl until evenly mixed. To serve, slice baked sweet potato in half, lengthwise. Top with 1/2 cup of chana masala, and finish with 1/4 cup of raita. Serving Size: Service size: 1 each Nutritional Information: Per serving: Calories 350, fat 7 g, saturated fat 1 g, sodium 435 mg, carbohydrate 63 g, sugar 17 g, fiber 13 g, protein 13 g Recipe Source: Recipe provided by FLIK Hospitality GroupAsianEntreeHigh FiberVegetarianGeneral Healthy - Health ConsciousDiabetes/prediabetes - Carb ConsciousRecipe Bookhttps://connect.bcbsok.com/nutrition/w/recipe-book/320/roasted-multicolored-fingerling-potatoesMon, 01 Dec 2025 22:21:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:646b6c1b-c666-4814-925b-3b0ec11e77a3BCBSOK Connect TeamIngredients: Makes 5 servings 1 each Rosemary Sprig, fresh 2 each Thyme Sprig, fresh 1 1/2 lb Multicolored Fingerling Potatoes, fresh 3 each Garlic Clove, peeled, fresh 2 1/2 TBSP Canola Oil 1/2 tsp Kosher Salt 1/2 tsp Ground Black Pepper Directions: Pre-heat oven to 350°F and prepare baking pan. In a medium bowl, toss rosemary sprigs, thyme sprigs, multi-colored fingerling potatoes, garlic clove, canola oil, Kosher salt, and ground black pepper until evenly coated. Spread onto baking pan and roast in the preheated oven for 45 minutes or until fork tender and browned. Turn potatoes halfway during cooking. Discard stems from rosemary and thyme and serve hot. Serving Size: 1/2 cup; Nutritional Information: Per serving: 140 calories, 6 g fat, <1 g saturated fat, 170 mg sodium, 20 g carbohydrates, 1 g sugar, 2 g fiber, 2 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupHigh blood pressure - Sodium ConsciousAppetizerVegetarianGeneral Healthy - Health ConsciousAmericanDiabetes/prediabetes - Carb ConsciousRecipe BookSide Disheshttps://connect.bcbsok.com/nutrition/w/recipe-book/319/sweet-potato-crostini-pear-goat-cheese-fig-arugulaMon, 01 Dec 2025 22:12:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:da712ef7-e00b-46ca-a612-76030a96c92aBCBSOK Connect TeamIngredients: Makes 6 servings 1 large Sweet Potatoes, fresh Cooking Spray 1/8 tsp Kosher Salt 1 Bosc Pears, fresh, sliced thin 2 tsp Lemon Juice, fresh 2 TBSP Fig Spread 3/4 cup Arugula, fresh 1/4 cup Goat Cheese Directions: Preheat oven to 350°F. Place wire rack onto baking pan lined with parchment. Trim ends of sweet potatoes and slice 1/3” thick and approximately 2” diameter round discs. Spray sweet potatoes with cooking spray and place rounds on wire rack over baking sheet. Sprinkle with Kosher salt and roast in the oven approximately 25 minutes or until tender. Allow to cool. Thinly slice pear vertically into thin wedges. In small bowl, toss pear slices in lemon juice to prevent browning. To assemble, layer each “crostini” in the following order: sweet potato, 1/2 tsp fig jam, 3 arugula leaves, 2 pear slices, and 1 tsp crumbled goat cheese. Serving Size: 2 pieces Nutrition information: Per serving: Calories 110, 2 g fat, 2 g saturated fat, 100 mg sodium, 20 g carbohydrates, 11 g sugar, 2 g fiber, 3 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupHigh blood pressure - Sodium ConsciousHeart Disease - Heart ConsciousAppetizerVegetarianGeneral Healthy - Health ConsciousDiabetes/prediabetes - Carb ConsciousRecipe BookSide DishesItalian