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"Breaded" Pork Chops with Mustard Cream Sauce

In January of 2006 I posted an updated version of "Breaded" Pork Chops with Mustard Cream Sauce.  (At that time it wasn't possible to move the post forward without breaking the link, so that was a new post.)   I have removed this old post so the recipe doesn't come up twice in search engines, but I'm leaving this page here in case anyone has a bookmark for the old recipe.  If so, you can still find it by using the link above. 

Chicken and Asparagus with Three Cheeses

In February 2007, I posted an updated recipe for Chicken and Asparagus with Three Cheeses.   (At that time it wasn't possible to move the post forward without breaking the link, so that was a new post.)   I have removed this old post so the recipe doesn't come up twice in search engines, but I am leaving this page in case anyone has a bookmark for the old recipe.  If so, you can still find it by using the link above. 

Baked Chicken with Curry Sauce

If you don't mind a recipe with canned soup, this is delicious.

Years ago when my niece Kara got married we had a recipe shower, and her future mother-in-law shared this recipe for chicken breasts with a creamy sauce.  It's one of those simple recipes that really do taste good, and when I first started the South Beach Diet I ate this fairly often for an easy dinner.  Nowdays I rarely cook with canned soup, but I can see from the stats that this recipe does have some fans despite the fact that it's gone for six years without a photo! 

Swedish Meatballs with Paprika Gravy

I've always loved paprika and sour cream, and before I went on the South Beach diet I made Swedish Meatballs with a creamy sour cream/paprika gravy. My original version used white bread crumbs and white flour to thicken the sauce. This version is much more South Beach friendly.

Recipe for Chicken Broccoli Curry Casserole

This casserole was one of my favorite things to eat when I first start the South Beach Diet. I'd usually double the recipe and freeze it to take for lunch; you'll need at least a 9 X 12" glass casserole dish if you're doing that.

Baked White Fish with Onion, Peppers, Olives, and Feta

Almost two years later I posted an updated version of this recipe with a photo and recommendation of Tilapia as a good fish choice.   (At that time it wasn't possible to move the post forward without breaking the link.)   I removed this old post so the recipe doesn't come up twice in search engines, but I am leaving this page here in case anyone has a bookmark for the old recipe.  If so, you can still find it by using the link above. 

Chicken Cordon Bleu

In April 2007 I posted an updated version of Chicken Cordon Bleu, adding a photo and changing the recipe a little to make it more South Beach Diet friendly.  (At that time it wasn't possible to move the post forward without breaking the link, so that was a new post.)  I have removed this old post so the recipe doesn't come up twice in search engines, but I left this page here in case anyone has a bookmark for the old recipe.  If so, you can still find it by using the link above. 

Chicken Paprikash

In April of 2006 I published  an updated version of Chicken Paprikash.  (At that time it wasn't possible to move the post forward without breaking the link, so that was a new post.)  I removed this old post so the recipe doesn't come up twice in search engines, but I'm keeping this page here in case anyone has a bookmark for the old recipe.  If so, you can still find it by using the link above.

Salad Ideas for Low Carb Eating

One of the things I really love about being on a low glycemic diet is salad with full fat salad dressing. I love salad, but the low fat dressings were always pretty hard to take. When you use real dressing, you need a lot less dressing to make the salad taste good. Since I go to Costco nearly every week, I mostly buy Costco hearts of Romaine or Spring Lettuce mix for my salads. I buy lots of different dressings, but I'm religious about choosing dressing with no sugar. I prefer dressing with olive oil or soybean oil, and I get dressings with less than two carbs per serving. It's not that hard, since there are a lot of good options that aren't over two carbs.

Basic Recipe for Breakfast Casserole

I posted an updated version of this post, with expanded instructions for making South Beach Diet friendly breakfast casseroles, including quantities for different sized pans and ingredient suggestions.  (At that time it wasn't possible to move the post forward without breaking the link, so that was a new post.)  I have removed this old post so the recipe doesn't come up twice in search engines, but I'm leaving this page here in case anyone has a bookmark for the old recipe.

Welcome to Kalyn's Kitchen

Welcome to my new blog of South Beach Diet friendly recipes. After a few months of sending recipe ideas to my friends by e-mail, I decided it would be nice to use a blog to post the recipes rather than sending an e-mail each time. 

How I Lost 42 Pounds and Became a Food Blogger

Photo by Derek Smith

What My Blog is About
Kalyn's Kitchen is a home-cooking blog where I share  recipes that show how I'm combining my love for delicious food with a commitment to healthy, lower-glycemic eating. My blog features the kind of easy-but-interesting recipes that helped me lose over 40 pounds on the South Diet in 2004. I've managed to maintain most of my weight loss since then (with a return to phase one once in a while for a tune-up!) This blog has become popular with people who want a lower-glycemic index way of eating, but a large percentage of the people who visit here aren't dieters and just come for the great tasting food!  In addition to low-glycemic recipes, I sometimes talk about cooking tips, vegetable gardening, and products I love.

Why You Can't See Three Columns at Once

If you can't see all three columns of my blog at the same time (without scrolling) it's because the resolution on your monitor is set at 800 X 600, a fairly common setting, especially on older monitors. This can easily be changed on most computers if you wish to do so. Here's how to change it in Windows:

Soup, Stew, and Chili

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For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

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Vegan and Vegetarian Dishes and Tofu

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This page is for vegetarian main dishes or salads which I would eat as a meal. Dishes which I believe are vegan are marked (v). Dishes not marked as vegan may contain cheese. Some dishes contain chicken stock, which can easily be substituted with vegetable broth.  (If you find a dish marked vegan which shouldn't be, please let me know.)  There are also many vegetable side dishes in Vegetables .

Low Sugar Desserts and Baked Goods

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For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

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Drinks, Gravy, Salad Dressing, and Sauces

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For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

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Appetizers, Dips, Hummus, Salsa, and Lettuce Wraps

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For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

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Pasta, Noodles, Pesto, and Pasta Sauce

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For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

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Bread, Pitas, Pizza, and Dishes with Tortillas

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For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

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Eggs

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For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

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Beef, Pork, and Lamb

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For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

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Chicken, Turkey, and Turkey/Chicken Sausage

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For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

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Salads with Tomatoes and Cucumbers

For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

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South Beach Recipes of the Week

The links in this section are to collections of South Beach friendly recipes I've spotlighted from other food blogs. For questions regarding on my opinion about which phase of the diet a recipe would be suitable for, leave a comment on this page or e-mail me at kalynskitchen AT comcast DOT net.

Fish and Shellfish

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For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

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Salads with Cheese, Eggs, Fish, and Meat

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For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

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Salads with Beans, Grains, Pasta, and Rice

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For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

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Salads with Arugula, Cabbage, Lettuce, Spinach, and Other Greens

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For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

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Salads with Vegetables and Fruit

(This page previously had salads with tomatoes and cucumbers, as well as other fruits and vegetables. However, the page got so long that Salads with Tomatoes and Cucumbers are now on a separate page.)

For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

Salads

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When I started categorizing my recipe archives to help people find recipes more quickly, I realized this category was out of control! Obviously I love salads. Now I've subdivided salads into these five categories so you can find a salad recipe without having to scroll so far on the page:

Salads with Tomatoes and Cucumbers

Salads with Vegetables and Fruit

Salads with Arugula, Cabbage, Lettuce, Spinach, and Other Greens

Salads with Beans, Grains, Pasta, and Rice

Salads with Cheese, Eggs, Fish, and Meat



Tags:
Food Recipes Cooking South Beach Diet Recipes
Low Carb Recipes Low Glycemic Index Recipes

Rice, Grains, Beans, Legumes

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For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

(Some soup and salad recipes with these ingredients are filed under Soup or Salad.)

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Grilling

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For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

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Vegetables

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(This page contains vegetable side dishes. See Salads for salads with vegetables and Soup for Soup with Vegetables. Because the page is so long, main-course Vegetarian Dishes have been moved to their own page.)

For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet that recipe can be used for.

Easy South Beach Recipes (with 5 Main Ingredients or Fewer)

This page has South Beach friendly recipes with relatively simple preparation methods and 5 main ingredients or less. When I'm counting ingredients, I don't count things like olive oil, cooking oil, water, salt, or pepper. (I'm always missing recipes that could go in this category, so if you see a recipe that seems like it should be here and isn't, leave a comment and I'll add it here. Thanks!)