Recipe book

Yogurt Marinated Lamb

BCBSOK Connect Team — Fri, 10 Apr 2026 19:45:39 GMT

Current Revision posted to Recipe book by BCBSOK Connect Team on 4/10/2026 7:45:39 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: Asian, Entree, General Healthy - Health Conscious, Diabetes/prediabetes - Carb Conscious, Recipe Book

Chickpea Vegetable Biryani

BCBSOK Connect Team — Fri, 10 Apr 2026 19:40:47 GMT

Current Revision posted to Recipe book by BCBSOK Connect Team on 4/10/2026 7:40:47 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: Asian, Entree, High Fiber, Vegetarian, General Healthy - Health Conscious, Diabetes/prediabetes - Carb Conscious, Recipe Book

Indian Spice, Chickpea, Potato Soup

BCBSOK Connect Team — Fri, 10 Apr 2026 19:30:05 GMT

Current Revision posted to Recipe book by BCBSOK Connect Team on 4/10/2026 7:30:05 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: Asian, High Fiber, Vegetarian, General Healthy - Health Conscious, Diabetes/prediabetes - Carb Conscious, Soup

Garlic, Eggplant, Herb Orzo

Bridgett — Fri, 06 Mar 2026 23:12:30 GMT

Current Revision posted to Recipe book by Bridgett on 3/6/2026 11:12:30 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: High blood pressure - Sodium Conscious, Greek, Heart Disease - Heart Conscious, Vegetarian, General Healthy - Health Conscious, Diabetes/prediabetes - Carb Conscious, Recipe Book, Side Dishes

Barley, Lemon, Dill, Feta Salad

Bridgett — Fri, 06 Mar 2026 23:11:28 GMT

Current Revision posted to Recipe book by Bridgett on 3/6/2026 11:11:28 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: High blood pressure - Sodium Conscious, Greek, Salad and Salad Dressings, Heart Disease - Heart Conscious, Vegetarian, General Healthy - Health Conscious, Diabetes/prediabetes - Carb Conscious, Recipe Book, Side Dishes

Tzatziki Sauce

Bridgett — Fri, 06 Mar 2026 23:10:26 GMT

Current Revision posted to Recipe book by Bridgett on 3/6/2026 11:10:26 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 14:45:34 GMT

Current Revision posted to Recipe book by Bridgett on 2/16/2026 2:45:34 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: Salad and Salad Dressings, Asian, Entree, High Fiber, Vegetarian, General Healthy - Health Conscious, Diabetes/prediabetes - Carb Conscious, Recipe Book

Soy Sesame Marinated Cucumber Salad

BCBSOK Connect Team — Fri, 13 Feb 2026 23:29:51 GMT

Current Revision posted to Recipe book by BCBSOK Connect Team on 2/13/2026 11:29:51 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: High blood pressure - Sodium Conscious, Salad and Salad Dressings, Asian, Heart Disease - Heart Conscious, Appetizer, Vegetarian, General Healthy - Health Conscious, Diabetes/prediabetes - Carb Conscious, Recipe Book, Side Dishes

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

BCBSOK Connect Team — Fri, 13 Feb 2026 23:28:35 GMT

Revision 1 posted to Recipe book by BCBSOK Connect Team on 2/13/2026 11:28:35 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: Asian, Entree, High Fiber, Vegetarian, General Healthy - Health Conscious, Diabetes/prediabetes - Carb Conscious, Recipe Book

Miso Marinated Salmon

BCBSOK Connect Team — Fri, 13 Feb 2026 23:27:09 GMT

Current Revision posted to Recipe book by BCBSOK Connect Team on 2/13/2026 11:27:09 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: Asian, Entree, General Healthy - Health Conscious, Diabetes/prediabetes - Carb Conscious, Recipe Book

Recipe Book Home

Bridgett — Thu, 29 Jan 2026 21:55:59 GMT

Current Revision posted to Recipe book by Bridgett on 1/29/2026 9:55:59 PM

Welcome 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

World Cuisine

Tags: Recipe Book

Recipe Book Home

Bridgett — Wed, 28 Jan 2026 16:33:04 GMT

Revision 8 posted to Recipe book by Bridgett on 1/28/2026 4:33:04 PM

Welcome 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 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, 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

World Cuisine

Tags: Recipe Book

Peruvian Quinoa Soup

BCBSOK Connect Team — Tue, 27 Jan 2026 00:04:02 GMT

Current Revision posted to Recipe book by BCBSOK Connect Team on 1/27/2026 12:04:02 AM

Ingredients: 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 Group

Tags: Latin American, Vegetarian, General Healthy - Health Conscious, Diabetes/prediabetes - Carb Conscious, Recipe Book, Soup

Peruvian Aji Marinated Grilled Tofu

BCBSOK Connect Team — Mon, 26 Jan 2026 23:57:35 GMT

Current Revision posted to Recipe book by BCBSOK Connect Team on 1/26/2026 11:57:35 PM

Ingredients: 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 Group

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

Fava Bean, Quinoa Salad, Cilantro Lime Dressing

BCBSOK Connect Team — Mon, 26 Jan 2026 23:43:48 GMT

Current Revision posted to Recipe book by BCBSOK Connect Team on 1/26/2026 11:43:48 PM

Ingredients: 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 Group

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

Cod White Bean & Artichoke Blended Burger

BCBSOK Connect Team — Mon, 01 Dec 2025 22:55:10 GMT

Current Revision posted to Recipe book by BCBSOK Connect Team on 12/1/2025 10:55:10 PM

Ingredients: 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 Group

Tags: Greek, Entree, High Fiber, General Healthy - Health Conscious, Recipe Book

Cornmeal Paprika Crusted Catfish

BCBSOK Connect Team — Mon, 01 Dec 2025 22:54:14 GMT

Current Revision posted to Recipe book by BCBSOK Connect Team on 12/1/2025 10:54:14 PM

Ingredients: 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 Group

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

Barley Risotto Bowl with Salmon Broccoli Squash Mushrooms

BCBSOK Connect Team — Mon, 01 Dec 2025 22:53:15 GMT

Current Revision posted to Recipe book by BCBSOK Connect Team on 12/1/2025 10:53:15 PM

Ingredients: 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 Group

Tags: Entree, High Fiber, General Healthy - Health Conscious, Recipe Book, Italian

Chana Masala Stuffed Sweet Potato Raita

BCBSOK Connect Team — Mon, 01 Dec 2025 22:51:57 GMT

Current Revision posted to Recipe book by BCBSOK Connect Team on 12/1/2025 10:51:57 PM

Ingredients: 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 Group

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

Roasted Multicolored Fingerling Potatoes

BCBSOK Connect Team — Mon, 01 Dec 2025 22:21:02 GMT

Current Revision posted to Recipe book by BCBSOK Connect Team on 12/1/2025 10:21:02 PM

Ingredients: 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 Group

Tags: High blood pressure - Sodium Conscious, Appetizer, Vegetarian, General Healthy - Health Conscious, American, Diabetes/prediabetes - Carb Conscious, Recipe Book, Side Dishes