https://uat-bcbsil.telligenthosting.net/nutrition/Nutrition, Recipes for diabetes, heart heath, general health, high blood pressure, high fiber, carb conscious, heart conscious, sodium conscious, Ask a dietitianen-USTelligent Community 12https://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/297/buffalo-blue-cheese-greek-yogurt-dipThu, 13 Mar 2025 18:17:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:25eb7723-d9a4-4882-b9a2-13d1dec2b85dBCBSIL Connect TeamIngredients: Makes 11 servings 1 cup Greek Yogurt, plain fat free 1/4 cup Blue Cheese Crumbles 2 Tbsp Parsley, chopped 2 tsp Buffalo Sauce Directions: Combine yogurt, blue cheese, parsley and buffalo sauce in a bowl. Stir until mixed. Registered Dietitian Tip: Serve dip with vegetable crudité or whole wheat pita chips. Serving Size: Service size: 2 TBSP Nutritional Information: 25 calories, 1 g total fat, 0.5 g saturated fat, 65 mg sodium, 1 g carbohydrate, 1 g sugar, 0 g fiber, 3 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupRecipe bookGeneral Healthy - Health ConsciousAppetizerhttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-bookMon, 18 Mar 2024 14:38:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:1dd7093c-c0f0-4dd9-9a6c-c6394a320758Recipe Bookhttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/295/rainbow-noodle-salad-with-lime-dressingMon, 18 Mar 2024 14:38:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:b96506dc-fae6-4c4f-9933-31a439c42404BCBSIL Connect TeamIngredients: Makes 2 servings 4 oz. Edamame Spaghetti 1 cup Snow Peas, trimmed 4 tsp Toasted Sesame Oil 5 tsp reduced-sodium Soy Sauce 3/4 tsp Lime zest and 5 tsp lime juice 1 tsp Honey 1 tsp finely chopped peeled fresh Ginger 1 tsp finely chopped Garlic 1/2 cup shredded Carrot 1/2 cup shredded Cabbage 1/2 cup sliced Jicama, cut into 1 1/4 inch matchsticks 2 Scallions, thinly sliced 3 TBSP chopped fresh Mint 2 tsp toasted Sesame seeds (optional) for garnish Directions: Bring a large pot of salted water to a boil. Add the noodles and cook for 2 minutes. Add the peas and cook for 2 minutes more. Drain the noodles and peas and rinse under cool water, then drain well. In a large serving bowl, whisk the oil, soy sauce, lime zest and juice, honey, ginger and garlic. Add the noodles and peas and toss to coat. Add the carrot, cabbage, jicama, scallions, and mint and toss to combine. Divide the noodle salad between 2 bowls. Garnish with the sesame seeds (if using). Serve immediately, or refrigerate and serve cold. Serving Size: Half salad; approx. 2 cups Nutritional Information: Per cookie : Cal: 401; Total Fat: 13g; Sat Fat: 2g; Sodium: 489mg; Carbs: 45g; Sugar 16g; Protein: 30g; Fiber: 19g Recipe Source: Guest Recipe provided by Weight Watchers .EntreeVegetarianRecipe bookAsianGeneral Healthy - Health ConsciousHigh fiberHigh blood pressure - Sodium ConsciousSalad and Salad DressingsHeart Disease - Heart Conscioushttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/294/cocoa-browniesMon, 18 Mar 2024 14:24:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:abbd5189-13d8-4191-a1ec-6da1faf4ad68BCBSIL Connect TeamIngredients: Makes 16 servings 3/4 cup unsweetened Cocoa powder 3/4 cup Sugar 1/2 cup all-purpose flour 1/2 tsp baking powder 1/2 tsp salt 1/2 cup plain low-fat yogurt 2 TBSP vanilla extract Non-stick Cooking Spray as needed Directions: Position a rack in the center of the oven. Preheat the oven to 350°F. In a large bowl, whisk the cocoa powder, sugar, flour, baking powder, and salt. Using a wooden spoon, stir in the yogurt and vanilla. (The batter will be very thick so use your hands to incorporate the yogurt and vanilla, if necessary.) Coat an 8-inch square baking pan with cooking spray. Add the batter to the pain and spread into an even layer. Bake until a tester inserted into the center of the brownies comes out with a few moist crumbs attached, about 20 minutes. Let cool on a wire rack for 15 minutes before cutting the brownie into 16 pieces. Serving Size: One brownie Nutritional Information: Per cookie : Cal: 69; Total Fat: 1g; Sat Fat: 0g; Sodium: 93mg; Carbs: 16g; Sugar 10g; Protein: 2g; Fiber: 2g Recipe Source: Guest Recipe provided by Weight Watchers .VegetarianDessertRecipe bookAmericanDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousHeart Disease - Heart Conscioushttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/228/sweet-potato-crostini-with-pear-fig-and-goat-cheeseMon, 11 Mar 2024 21:01:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:4b00465e-4bbf-4207-b454-88381a3a0923BridgettIngredients: Makes 15 servings 2 pounds sweet potatoes, about 2-inches in diameter 1/4 teaspoon salt 1 pound Bosc pears, skin on, sliced thinly 2 tablespoons lemon juice 1/3 cup fig spread 2 cups arugula 1/2 cup crumbled goat cheese Directions: Place a wire cooling rack on top of a sheet tray and spray with non-stick cooking spray (if you don’t have a wire rack, prepare a parchment-lined sheet tray with non-stick cooking spray and flip potatoes halfway through cooking). Trim ends from sweet potato (do not use parts of sweet potato less than 2” in diameter); do not peel. Cut potatoes into rounds about 1/3” thick. Lay sweet potatoes on prepared sheet tray/rack and sprinkle with salt. Cook in 350°F oven until just tender, about 25 minutes. Cool “crostini”. Toss sliced pears with lemon juice to prevent from browning. To assemble each crostini, layer the following on each sweet potato “crostini” slice: 1/2 tsp fig spread, about 3 arugula leaves, 2 pear slices, 1 tsp goat cheese. Serving Size: 2 crostini Nutritional Information: Per 2 crostini: 105 calories, 2.5 g fat, 1.5 g saturated fat, 97 mg sodium, 9 g carbohydrates, 9 g sugar, 2.5 g fiber, 3 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupRecipe bookGeneral Healthy - Health ConsciousHolidayAppetizerhttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/112/chicken-caesar-freekeh-saladMon, 11 Mar 2024 20:59:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:5371bd7b-8c55-4837-93c7-845a9e19189fBridgettIngredients: Makes 10 servings Ingredients: Grilled Chicken Breast 8 oz wt Chicken Breast 1/4 tsp Black Pepper 1/4 tsp Lemon Juice 1/2 tsp Canola Oil Ingredients: Caesar Dressing 2 each Anchovy Fillets 1 tsp Dijon Mustard 1/2 cup cup Mayonnaise 1 TBSP Red Wine Vinegar Pinch Salt and Pepper 1/2 tsp Fresh Garlic, Chopped 1/4 cup Sour Cream 1 tsp Tabasco Sauce 1 tsp Worcestershire Sauce 1/4 cup Canola Oil 1 1/2 tsp Parmesan Cheese, grated 1-1/4 TBSP Water Ingredients: Salad 1/2 oz Parmesan Cheese, shredded 1 1/2 oz Romaine Lettuce, chopped 1 1/2 oz wt Tomatoes, diced 3 cups Cooked Freekeh Directions: Toss chicken breast in lemon juice and oil and sprinkle with black pepper. Grill chicken and cook until internal temperature of 165°F is reached. Combine anchovies, dijon mustard, mayo, red wine vinegar, salt, black pepper, garlic, sour cream, hot sauce, and Worcestershire sauce in blender. Blend until smooth. Slowly incorporate canola oil until smooth. Add parmesan cheese and cold water pulsing until incorporated. In a large bowl, toss together parmesan, romaine, tomatoes, cooked freekeh, and chicken with dressing. Serving Size: Service size: 1/2 cup Nutritional Information: Cal: 190, Total Fat: 9g, Sat Fat: 1.5g, Sodium: 128mg, Carbs: 16g, Protein: 9g, Sugar: 0g, Fiber: 4g Recipe Source: Recipe provided by FLIK Hospitality GroupEntreeRecipe bookAmericanDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh fiberHigh blood pressure - Sodium ConsciousSalad and Salad DressingsHeart Disease - Heart Conscioushttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/109/mixed-berry-chia-jam-toast-ricotta-sunflower-seedsMon, 11 Mar 2024 20:52:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:b3eb4434-844c-41bd-a960-2103ef161ac5BridgettIngredients: Makes 4 servings Jam ½ cup Water 1 ½ cup Blueberries 1 ½ cup Raspberries 1 ½ cup Strawberries, halved 3 TBSP Lemon Zest, grated 1 TBSP Lemon Juice 1/3 cup Pure Maple Syrup 3 TBSP Chia Seeds Toast 4 slices Multigrain Bread, sliced ½ cup Part Skim Ricotta 4 TBSP Sunflower Seeds Directions: In a pot combine water, blueberries, raspberries, strawberries, lemon zest, lemon juice, and maple syrup. Cook over medium. heat until berries let out their juices. Puree fruit with blender. Add chia seeds to jam and return to heat. Simmer for 1 more minute or just until chia seeds have softened. Chill. Toast Bread. Top each slice with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds. Note: Recipe will produce extra jam. Serving Size: 1 slice of Multigrain bread with 2 tbsp jam, 2 tbsp ricotta, and 1 tbsp sunflower seeds Nutritional Information: Cal: 230, Total Fat: 8g, Sat Fat: 2g, Sodium: 215mg, Carbs: 32g, Protein: 9g, Sugar: 8g, Fiber: 4g Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianAmericanDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousBreakfastHigh fiberHigh blood pressure - Sodium Conscioushttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/80/white-chocolate-oatmeal-scotchesMon, 11 Mar 2024 18:24:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:abfa9736-3346-4936-8074-efa213340d4eBridgettIngredients: Makes 18 cookies ¾ cups flour 1 tsp baking powder ½ tsp baking soda ¼ tsp salt 1/4 cup brown sugar 1/4 cup granulated sugar ¼ cup white chocolate chips ¼ cup butterscotch chips 1¼ cups rolled oats ¾ cup unsweetened applesauce 1 TBSP canola oil 2 TBSP liquid egg whites Directions: Preheat oven to 325 degrees F. Coat a baking sheet with cooking spray or line with parchment paper. In a large bowl, whisk together applesauce, oil, and egg whites. Using a wooden spoon, add all the ingredients from the jar and mix well. Use a 2-ounce dipper or ¼ cup scoop to drop cookie dough onto prepared baking sheet. Bake for 14 minutes or until golden brown. Serving Size: One cookie. Nutritional Information: Per cookie : 100 calories, 2.5 g fat, 1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 95 mg sodium, 18 g carbohydrate, 1 g fiber, 10 g sugar, 2 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupDessertRecipe bookAmericanGeneral Healthy - Health Conscioushttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/280/agua-de-sandia-y-romeroFri, 01 Mar 2024 23:58:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:02850b1e-fac6-42c1-a9fa-834e6c1d0586BCBSIL Connect TeamIngredientes: Rinde 2 quartos 2 tazas de sandía en trozos (con la cáscara) 1 1/2 romero fresco Hielo Agua fría Directions: Coloca la sandía y el romero en el fondo de una jarra de 2 cuartos. Tritura ligeramente con una cuchara de madera para liberar un poco el sabor, pero no por completo. Llena la jarra con hielo y agua y deja reposar en el refrigerador una hora. Cuela antes de servir, si se desea. Datos de Nutrición: Cada porción : 5 Calorias, 0 grasa, 1.5 c arbohidratos , 0 p roteína , 10 mg sodio Fuente de la receta: Receta proporcionada por FLIK Hospitality GroupRecipe bookAmericanGeneral Healthy - Health ConsciousRecetas en EspañolHigh blood pressure - Sodium ConsciousBeveragesHeart Disease - Heart Conscioushttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/137/watermelon-rosemary-waterFri, 01 Mar 2024 23:57:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:5765e6bd-8aac-4256-a09a-f9df52b0454fBCBSIL Connect TeamIngredients: Makes 2 quarts 2 cups sliced watermelon (rind on) 1 1/2 fresh rosemary Ice Cold Water Directions: Place watermelon and rosemary in the bottom of a 2-quarter pitcher. Lightly muddle with a wooden spoon to release some the flavor, but don't completely crush. Fill the pitcher with ice and water and allow to sit in the refrigerator one hour. Strain before serving, if desired. Nutrition information: Per serving: 5 calories, 0 fat, 1.5 carbs, 0 protein, 10 mg sodium Recipe Source: Recipe provided by FLIK Hospitality GroupRecipe bookAmericanDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousHeart Disease - Heart Conscioushttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/142/sweet-potato-puree-marshmallowsFri, 01 Mar 2024 23:57:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:4f0d1b4a-ed15-4244-9231-5d8ef2447c15BCBSIL Connect TeamIngredients: Makes 10 servings 2 1/2 pounds sweet potatoes, cut into quarters 2 eggs 1 1/2 tablespoons pure maple syrup 1 tablespoon pure vanilla extract 1 1/2 tablespoons lemon juice 1 teaspoon salt 1/4 cup mini marshmallows Directions: Preheat oven to 350 degrees F. Prepare a square casserole dish with cooking spray. Bring a large pot of water to a boil over high heat. Add sweet potatoes and cook until tender, about 15-20 minutes. Drain in a colander and allow to sit for 15 minutes. Transfer to a food processor or blender and puree until smooth. In a large bowl, beat eggs, maple syrup, vanilla, lemon juice, and salt. Mix in pureed sweet potatoes until evenly combined. Transfer to the prepared casserole dish. Sprinkle with marshmallows and bake until marshmallows are slightly toasted and melting, about 15 minutes. Serving Size: 1/2 cup Nutritional Information: Per serving: 115 calories, 1 g fat, 0.5 g saturated fat, 35 mg cholesterol, 230 mg sodium, 23 g carbohydrates, 9.5 g sugar, 3 g fiber, 2.5 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianRecipe bookAmericanDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHolidayHigh blood pressure - Sodium ConsciousAppetizerSide DishesHeart Disease - Heart Conscioushttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/268/pure-de-camote-con-malvaviscosFri, 01 Mar 2024 23:57:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:7eba8e6c-99d0-48ed-b1f1-d48be7ac5fc2BCBSIL Connect TeamIngredientes: Rinde 10 porciones 2 1/2 libras de camote, cortados en cuartos 2 huevos 1 1/2 cucharadas de jarabe de arce puro (maple syrup) 1 cucharada de extracto puro de vainilla 1 1/2 cucharadas de jugo de limón 1 cucharadita de sal 1/4 taza de mini malvaviscos Instruciones: Precaliente el horno a 350 grados F. Prepara una cacerola cuadrada con aceite en aerosol. Hierve una olla grande de agua a fuego alto. Agrega el camote y cocina hasta que estén tiernos, alrededor de 15 a 20 minutos. Escurre en un colador y deja reposar durante 15 minutos. Transfiera a un procesador de alimentos o licuadora y haz puré hasta que quede suave. En un tazón grande, bate los huevos, el jarabe de arce, la vainilla, el jugo de limón y la sal. Mezcla el puré de camote hasta que se mezclen uniformemente. Transfiera a la cacerola preparada. Espolvorea con malvaviscos y hornea hasta que los malvaviscos estén ligeramente tostados y derritiéndose, aproximadamente 15 minutos. Tamaño de la porción : 1/2 taza Datos de Nutrición: Cada porcion: 115 calorías, 1 g de grasa, 0,5 g de grasa saturada, 35 mg de colesterol, 230 mg de sodio, 23 g de carbohidratos, 9,5 g de azúcar, 3 g de fibra, 2,5 g de proteína Fuente de la receta: Receta proporcionada por FLIK Hospitality GroupVegetarianAmericanDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousRecetas en EspañolHigh fiberHolidayHigh blood pressure - Sodium ConsciousHeart Disease - Heart Conscioushttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/89/sweet-potato-ginger-soupFri, 01 Mar 2024 23:56:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:e1ffc102-d587-43f6-af0f-7b0205bce104BCBSIL Connect TeamIngredients: Makes 12 servings 2 pounds sweet potatoes, peeled and diced 2 tablespoons canola oil, divided 3 ounces carrots, diced 2 ounces yellow onion, diced 1 tablespoon minced garlic 8 cups vegetable stock ¾ cup + 1 tablespoon flour 1¾ cup reduced fat milk ¼ cup maple syrup 1½ teaspoons salt ½ teaspoon ground pepper 2 tablespoons minced fresh ginger 1 tablespoons freshly chopped oregano Directions Preheat oven to 350 degrees F. Line a baking sheet with parchment or foil. Toss sweet potatoes with 1 tablespoon oil and spread in a single layer on baking sheet. Bake 20 minutes or until sweet potatoes are tender and golden. In a large stock pot, heat remaining tablespoon of oil over medium heat. Add carrots and onions, cover and cook until onions are slightly translucent, about 4 minutes. Add garlic, cover, and cook until garlic is slightly translucent, another 2-3 minutes. Add the stock and flour. Whisk until flour is fully incorporated. Stir in milk, syrup, salt, and pepper. Wrap ginger in cheesecloth and add sachet to the pot. Bring soup to a boil then lower heat and simmer 30-45 minutes. Remove sachet of ginger, squeezing out all the liquid. Use an immersion blender to blend contents of stock pot until smooth. If you do not have an immersion blender, you can also transfer soup to a food processor or conventional blender, but you may need to blend it in batches. Once smooth, add chopped oregano and serve. Serving size: 1 Cup; Makes: 12 servings Nutrition information: Per 1-cup serving: 145 calories, 3 g fat, 1 g saturated fat, 5 mg cholesterol, 265 mg sodium, 26 g carb, 10 g sugar, 2.5 g fiber, 3 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupSoupRecipe bookAmericanDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHolidayHigh blood pressure - Sodium ConsciousHeart Disease - Heart Conscioushttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/143/roasted-new-potatoes-with-rosemaryFri, 01 Mar 2024 23:56:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:de354d47-a28a-4cac-9288-aee1896791f2BCBSIL Connect TeamIngredients: Makes 9 servings 2 3/4 pounds small new potatoes 2 tablespoons canola oil 1/2 tablespoon chopped garlic 1 tablespoon minced rosemary 1/2 teaspoon salt 1/8 teaspoon ground pepper 1 tablespoon minced parsley Directions: Preheat oven to 400 degrees F. Toss potatoes in oil, garlic, rosemary, salt, and pepper. Spread in single layer on sheet pan and bake 20 minutes until golden brown and tender. Sprinkle with fresh parsley to garnish. Serving Size: 1/2 cup Nutritional Information: Per serving: 145 calories, 3.5 g fat, 0.5 g saturated fat, 0 mg cholesterol, 115 mg sodium, 27 g carbs, 1.5 g sugar, 2.5 g fiber, 2.5 g protein Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianRecipe bookAmericanDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHolidayHigh blood pressure - Sodium ConsciousAppetizerSide DishesHeart Disease - Heart Conscioushttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/152/mexican-pulled-pork-cochinita-pibilFri, 01 Mar 2024 23:55:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:144ad87e-e725-4275-bb9e-6e0bb6046afeBCBSIL Connect TeamIngredients: Makes 6 servings 1 dry guajillo pepper 2 tablespoons apple cider vinegar 2 ounces chopped yellow onion ½ tablespoons sugar ½ teaspoon ground black pepper ½ tablespoon dried oregano ½ tablespoon ground cumin ½ tablespoon ground cinnamon ½ tablespoon ground allspice ½ cup orange juice 1½ tablespoons salt 4 pounds, 10 ounces bone-in pork shoulder Directions: Place dry pepper in a small bowl. Pour ¼ cup boiling water over pepper and all to rehydrate for 15 minutes. Discard excess water. Remove seeds and stems and discard. In a blender, combine vinegar, onion, sugar, pepper, oregano, cumin, cinnamon, allspice, orange juice, salt, and rehydrated chili. Puree. Pour marinade over pork shoulder and allow to marinate at least 4 hours or overnight. Preheat oven to 250 degrees F. Place pork shoulder in a casserole dish and cover with foil. Cook in oven about 6 hours or until very tender. Shred pork with a fork. Trim off excess fat and remove bone before serving. Serving size: 4 ounces Nutritional Information: Nutrition Info (per serving): 130 Calories, 3.5 g Fat, 0.5 g Saturated Fat, 30 mg Cholesterol, 265 mg Sodium, 13.5 g Carbs, 5 g Sugar, 13 g Protein Recipe Source: Recipe provided by FLIK Hospitality GroupLatin AmericanEntreeRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousHeart Disease - Heart Conscioushttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/229/cochinita-pibilFri, 01 Mar 2024 23:55:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:8743a20a-3348-49c8-b0db-08d388d7f07eBCBSIL Connect TeamIngredientes: Rinde 6 porciones 1 chile guajillo seco 2 cucharadas de vinagre de sidra de manzana 2 onzas de cebolla amarilla picada ½ cucharada de azúcar ½ cucharadita de pimienta negra molida ½ cucharada de orégano seco ½ cucharada de comino molido ½ cucharada de canela molida ½ cucharada de pimienta de Jamaica ½ taza de jugo de naranja 1½ cucharada de sal 4 libras, 10 onzas de lomo de cerdo con hueso (pork shoulder bone-in) Instrucciones: Coloca el chile guajillo seco en un tazón pequeño. Vierte ¼ de taza de agua hirviendo sobre el chile para rehidratarlo durante 15 minutos. Desecha el exceso de agua. Quita las semillas y los tallos y deséchalos. En una licuadora, combina el vinagre, la cebolla, el azúcar, la pimienta, el orégano, el comino, la canela, la pimienta de Jamaica, el jugo de naranja, la sal y el chile rehidratado. Licua. Vierte la marinada sobre el lomo cerdo y deja marinar al menos 4 horas o toda la noche. Precaliente el horno a 250 grados F. Coloca el lomo de cerdo en una cacerola y cubre con papel de aluminio. Cocina en el horno unas 6 horas o hasta que esté la carne tierna. Desmenuza la carne de cerdo con un tenedor. Quita el exceso de grasa y quita los huesos antes de servir. Tamaño de la porción: 4 onzas Datos de nutrición: Datos de nutrición (por porción): 130 calorías, 3,5 g de grasa, 0,5 g de grasa saturada, 30 mg de colesterol, 265 mg de sodio, 13,5 g de carbohidratos, 5 g de azúcar, 13 g de proteína Fuente de la receta: Receta proporcionada por FLIK Hospitality GroupLatin AmericanRecipe bookGeneral Healthy - Health ConsciousRecetas en Españolhttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/129/grilled-salmon-with-citrus-tomato-salsaFri, 01 Mar 2024 23:54:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:331cdfaa-21ff-4f6e-8b80-f612af1f4d7dBCBSIL Connect TeamIngredients: Makes 4 servings 4oz. 4 Wild Salmon Filet 1/8 tsp Fine Ground Black Pepper 1/8 tsp Kosher Salt 1/3 TBSP Canola Oil ½ cup Tomatoes, chopped 2 TBSP Lemon sections, chopped ¼ cup Cilantro ½ each Jalapeño, minced 1 ¼ cup Orange sections, chopped Directions for Salmon: Drizzle olive oil on the salmon and season with salt and pepper. Place salmon on a pre-heated grill and cook for approximately 3 to 4 minutes on each side. Place on a baking tray and place in the oven for 5 minutes until firm but not dried out. The internal temperature should be 145F. Remove from the oven and set aside. Directions for Citrus Tomato Salsa: Chop all the ingredients In a bowl, mix the chopped orange segments, lemon segments, chopped cilantro and minced jalapeño. Add the diced tomato. Mix thoroughly. Place the salsa over the salmon and serve. Serving size: 1 salmon filet Nutritional Information: Nutrition Info (per serving): Cal: 190, Total Fat: 6g, Sat Fat: 1g, Sodium: 140mg, Carbs: 10g, Protein: 23g, Fiber: 2g Recipe Source: Recipe provided by FLIK Hospitality GroupLatin AmericanEntreeRecipe bookDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousHeart Disease - Heart Conscioushttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/291/flourless-banana-pancakes-with-berry-maple-syrupFri, 01 Mar 2024 23:54:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:9c99ca8b-8901-4eb0-8121-971d9651dd7aBCBSIL Connect TeamIngredients: Makes 4 servings 3 TBSP Maple syrup 1 cup Blueberries 1 cup Raspberries 4 Bananas, medium very ripe 8 large eggs 1/2 tsp Baking powder Pinch of salt 1 tsp lemon zest, divided, plus more for garnish Cooking spray Directions: In a medium microwave-safe bowl, microwave the syrup on High for 30 seconds. Stir in the berries and toss to coat. Microwave the berries on High for 1 minute until softened. Stir in 1/2 tsp lemon zest. Cover the syrup and set aside. Using a fork, in a medium bowl, mash the bananas, then stir in the eggs, remaining 1/2 tsp lemon zest, and salt. Add the baking powder on top and mix the batter until blended. Coat a 12-inch nonstick skillet or griddle with cooking spray and heat over medium. Drop about 2 TBSP batter into the hot skillet for each pancake, spacing the pancakes 2 inches apart. Cook until browned on the bottom, about 1 1/2 minutes. Flip and cook until browned on the bottom, about 30 seconds. Transfer to a plate and cover to keep warm. Repeat with the remaining batter, wiping out any browned bits in the pan and coating with more cooking spray if needed. Garnish with more lemon zest. Serve with the warm berry syrup. Serving Size: 6 pancakes with 1/4 cup syrup Nutritional Information: Per serving: 328 Calories, 11g Total Fat, 3g Saturated Fat, 255mg Sodium, 47g Carbohydrates, 29g Sugar, 7g Fiber, 14g Protein Recipe Source: Guest Recipe provided by Weight WatchersVegetarianRecipe bookAmericanGeneral Healthy - Health ConsciousGluten FreeBreakfastHigh blood pressure - Sodium ConsciousHeart Disease - Heart Conscioushttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/131/salmon-a-la-parrilla-con-salsa-de-tomate-con-citricosFri, 01 Mar 2024 23:54:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:9d045600-e95b-4d93-ab16-6a8e1324793cBCBSIL Connect TeamRaciones: 4 4 filetes de salmón salvaje de 4 onzas cada uno 1/8 cucharadita de pimienta negra molida finamente 1/8 cucharadita de sal kósher 1/3 cucharadas de aceite de canola 1/2 taza de tomates picados 2 cucharadas de trozos de limón picados 1/4 taza de cilantro 1/2 jalapeño picado 1 1/4 taza de trozos de naranja picados Instrucciones: Para el salmón: Rocía aceite de oliva en el salmón y condimenta con sal y pimienta. Coloca el salmón en una parrilla precalentada y cocina cada lado por aproximadamente 3 a 4 minutos. Coloca en el horno en una bandeja de hornear por 5 minutos hasta que esté firme pero sin sobrecocinar. La temperatura interna debe ser de 145°F (62°C). Retira del horno y deja reposar. Instrucciones: Para la salsa de tomate con cítricos: Corta todos los ingredientes. En un tazón, mezcla los trozos de naranja y de limón picados, el cilantro picado y el jalapeño picado. Añade el tomate picado. Mezcla completamente. Coloca la salsa sobre el salmón y sirve. Tamaño de la porción: 1 filete de salmón Datos de nutrición (por cada ración): Calorías: 190, grasa total: 6 g, grasas saturadas: 1 g, sodio: 140 mg, carbohidratos: 10 g, proteína: 23 g, fibra: 2g Recipe Source: Recipe provided by FLIK Hospitality GroupLatin AmericanEntreeDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousRecetas en EspañolHigh blood pressure - Sodium ConsciousHeart Disease - Heart Conscioushttps://uat-bcbsil.telligenthosting.net/nutrition/w/recipe-book/287/apple-butterFri, 01 Mar 2024 23:53:00 GMT6e104328-2028-43b6-bb31-8401437dc51f:f6bd98e9-70b7-40c0-9ec9-d14c08a4021cBCBSIL Connect TeamIngredients: Makes 36 servings 3 lbs. Granny Smith Apples 2 tsp Ground Cinnamon 1 tsp Ginger, Minced 1/2 tsp Cloves, Ground 1/2 cup Water Directions: Core and peel Granny Smith apples. Steam apples for about 8 minutes or until very soft. Puree softened apples in a blender with cinnamon, ginger, cloves and water until smooth. Place apple mixture in a pot and simmer on medium, stirring frequently, until very thick and medium brown, about an hour. Keep refrigerated and use within a month. CHEF NOTE: spread on toast or bagels, mixt into oatmeal, top a parfait or pancake, or make apple butter oatmeal bars. Serving Size: about 1 TBSP Nutrition information: Per serving: Calories 20, 0g fat, 0g saturated fat, 0mg cholesterol, 0mg sodium, 5g carbohydrates, 4g sugar, 1g fiber, 0g protein Recipe Source: Recipe provided by FLIK Hospitality GroupVegetarianRecipe bookAmericanDiabetes/prediabetes - Carb ConsciousGeneral Healthy - Health ConsciousHigh blood pressure - Sodium ConsciousAppetizerHeart Disease - Heart Conscious