Recipe Book

Ancho Chili Roast Chicken Breast

BCBSTX Connect Team — Thu, 04 Jun 2026 22:35:58 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 6/4/2026 10:35:58 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: Entree, High blood pressure - Sodium Conscious, General Healthy - Health Conscious, Latin American, Recipe Book, Diabetes/prediabetes - Carb Conscious

Grilled Chicken, Corn, Black Bean Salsa

BCBSTX Connect Team — Thu, 04 Jun 2026 22:34:28 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 6/4/2026 10:34:28 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: High fiber, Entree, General Healthy - Health Conscious, Latin American, Heart Disease - Heart Conscious, Recipe Book, Diabetes/prediabetes - Carb Conscious

Calabacitas

BCBSTX Connect Team — Thu, 04 Jun 2026 22:33:18 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 6/4/2026 10:33:18 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: High blood pressure - Sodium Conscious, General Healthy - Health Conscious, Latin American, Heart Disease - Heart Conscious, Recipe Book, Side Dishes, Vegetarian, Diabetes/prediabetes - Carb Conscious, Salad and Salad Dressings

Lebanese Beef Pie

BCBSTX Connect Team — Fri, 08 May 2026 20:33:23 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 5/8/2026 8:33:23 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, High blood pressure - Sodium Conscious, General Healthy - Health Conscious, Recipe Book, Middle East, Diabetes/prediabetes - Carb Conscious

Lebanese Breakfast Scramble

BCBSTX Connect Team — Fri, 08 May 2026 20:32:23 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 5/8/2026 8:32:23 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: Breakfast, Entree, High blood pressure - Sodium Conscious, General Healthy - Health Conscious, Heart Disease - Heart Conscious, Recipe Book, Vegetarian, Middle East, Diabetes/prediabetes - Carb Conscious

Lebanese Flatbread Cucumber Tomato Salad

BCBSTX Connect Team — Fri, 08 May 2026 20:31:18 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 5/8/2026 8:31:18 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: Appetizer, High blood pressure - Sodium Conscious, General Healthy - Health Conscious, Heart Disease - Heart Conscious, Recipe Book, Side Dishes, Vegetarian, Middle East, Diabetes/prediabetes - Carb Conscious, Salad and Salad Dressings

Yogurt Marinated Lamb

BCBSTX Connect Team — Fri, 10 Apr 2026 19:26:13 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 4/10/2026 7:26:13 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, Recipe Book, Diabetes/prediabetes - Carb Conscious

Indian Spice, Chickpea, Potato Soup

BCBSTX Connect Team — Fri, 10 Apr 2026 19:20:57 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 4/10/2026 7:20:57 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, General Healthy - Health Conscious, Soup, Recipe Book, Vegetarian, Diabetes/prediabetes - Carb Conscious

Chickpea Vegetable Biryani

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

Current Revision posted to Recipe Book by BCBSTX Connect Team on 4/10/2026 7:19:30 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, High fiber, Entree, General Healthy - Health Conscious, Recipe Book, Vegetarian, Diabetes/prediabetes - Carb Conscious

Barbecue Pulled Jackfruit

BCBSTX Connect Team — Fri, 10 Apr 2026 19:12:57 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 4/10/2026 7:12:57 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: Appetizer, General Healthy - Health Conscious, American, Recipe Book, Side Dishes, Vegetarian

Indian Spice, Chickpea, Potato Soup

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

Revision 2 posted to Recipe Book by BCBSTX Connect Team on 4/10/2026 7:10:05 PM

Ingredients: Makes 8 servings

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.

Serving Size:
One serving: 8 ounces

Nutritional Information:
Nutrition Info (per serving): 140 calories, 5 g fat, 2 g saturated fat, 480 mg sodium, 4 g carbs, 1 g fiber, 0 g sugar, 20 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

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

Indian Spice, Chickpea, Potato Soup

BCBSTX Connect Team — Fri, 10 Apr 2026 19:02:39 GMT

Revision 1 posted to Recipe Book by BCBSTX Connect Team on 4/10/2026 7:02:39 PM

Ingredients: Makes 8 servings

3/4 cup pearl barley (dry)
2 tablespoons canola oil
6 ounces top round beef, diced small
3 ounces yellow onion, diced small
1 ½ ounces diced celery
¼ cup carrots, diced small
½ leek, diced
1 clove garlic, chopped
8 cups cold water
2 ounces low sodium beef base
1 ½ teaspoons salt
1 ½ teaspoons ground black pepper
1 bay leaf
2 tablespoons fresh chopped parsley

Directions:

Bring a small saucepan, bring 2 cups of water to a boil. Add barley, reduce heat to a simmer, cover, and cook until tender and most of the liquid has been absorbed, about 40-50 minutes. Pour out any excess water. Set aside.

In a large stockpot, heat canola oil over medium-high heat. Add beef and sear until browned on all sides, 2-3 minutes. Remove beef and set aside. To the same pot, add onions, celery, carrots, leeks, and garlic. Saute until tender, about 5-7 minutes.

Add the water, beef base, salt, pepper, and bay leaf. Bring to a boil, then reduce heat and simmer 30 minutes. Add the beef, barley, and parsley to the pot and simmer an additional 10 minutes. Remove bay leaf before serving.

Serving Size:
One serving: 1 cup

Nutritional Information:
Nutrition Info (per serving): 120 calories, 5 g fat, 1 g saturated fat, 10 mg cholesterol, 465 mg sodium, 14 g carbs, 2 g fiber, 1 g sugar, 5.5 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Beef Barley Soup

BCBSTX Connect Team — Fri, 10 Apr 2026 19:01:53 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 4/10/2026 7:01:53 PM

Ingredients: Makes 10 servings

Directions:

Serving Size:
One serving: 1 cup

Nutritional Information:
Nutrition Info (per serving): 120 calories, 5 g fat, 1 g saturated fat, 10 mg cholesterol, 465 mg sodium, 14 g carbs, 2 g fiber, 1 g sugar, 5.5 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

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

Garlic, Eggplant, Herb Orzo

BCBSTX Connect Team — Fri, 06 Mar 2026 23:18:29 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 3/6/2026 11:18:29 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, General Healthy - Health Conscious, Heart Disease - Heart Conscious, Greek, Recipe Book, Side Dishes, Vegetarian, Diabetes/prediabetes - Carb Conscious

Barley, Lemon, Dill, Feta Salad

BCBSTX Connect Team — Fri, 06 Mar 2026 23:17:18 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 3/6/2026 11:17:18 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, General Healthy - Health Conscious, Heart Disease - Heart Conscious, Greek, Recipe Book, Side Dishes, Vegetarian, Diabetes/prediabetes - Carb Conscious, Salad and Salad Dressings

Tzatziki Sauce

BCBSTX Connect Team — Fri, 06 Mar 2026 23:16:05 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 3/6/2026 11:16:05 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

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

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

BCBSTX Connect Team — Mon, 16 Feb 2026 14:46:22 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 2/16/2026 2:46:22 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: Asian, High fiber, Entree, General Healthy - Health Conscious, Recipe Book, Vegetarian, Diabetes/prediabetes - Carb Conscious, Salad and Salad Dressings

Soy Sesame Marinated Cucumber Salad

BCBSTX Connect Team — Fri, 13 Feb 2026 23:34:14 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 2/13/2026 11:34:14 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: Asian, Appetizer, High blood pressure - Sodium Conscious, General Healthy - Health Conscious, Heart Disease - Heart Conscious, Recipe Book, Side Dishes, Vegetarian, Diabetes/prediabetes - Carb Conscious, Salad and Salad Dressings

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

BCBSTX Connect Team — Fri, 13 Feb 2026 23:32:48 GMT

Revision 1 posted to Recipe Book by BCBSTX Connect Team on 2/13/2026 11:32:48 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, High fiber, Entree, General Healthy - Health Conscious, Recipe Book, Vegetarian, Diabetes/prediabetes - Carb Conscious

Miso Marinated Salmon

BCBSTX Connect Team — Fri, 13 Feb 2026 23:31:41 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 2/13/2026 11:31:41 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, Recipe Book, Diabetes/prediabetes - Carb Conscious