Monday, March 31, 2008

South Beach Diet Phase One Recipes Round-up for March 2008 (Low-Glycemic Recipes)

Roasted Asparagus with Creamy Tahini-Peanut Dipping Sauce
Kalyn's favorite Phase One Recipe this month was Roasted Asparagus with Creamy Tahini-Peanut Dipping Sauce.

I'm always thinking about what to feature on Kalyn's Kitchen, and recently I found myself flashing back to when I used to spotlight South Beach friendly recipes from other blogs for South Beach Recipes of the Week. Even though I got tired of doing that every week, recently I've noticed people using those pages. I know that for many people, what's challenging about South Beach is the first few weeks when you can't eat fruit, bread, pasta, rice, or other starchy foods or grains. I just started doing phase one myself (to lose a few pounds before summer!) which got me thinking about how once-a-month collections of phase one recipes could be really useful. So here's the first phase one recipe round-up, with links to all the phase one recipes I've posted during March, plus tasty-sounding phase one recipes I've found on other food blogs. Of course, phase one recipes are things you can eat for any phase of the diet, and even if you're not dieting I'm betting you'll find some tasty-sounding recipes here.

I'll do my best to make sure these recipes are phase one, but I'm assuming that if you're a South Beach dieter you know enough to ignore things like rice or potatoes sharing the plate with a phase one entree. Occasionally I find recipes that could be easily made phase one, and I'll note those changes when I post the links.  (You can use the label Low-Glycemic Recipe Round-Ups to see all the posts like this one.)

Phase One Appetizers:
Tuna and Goat Cheese Tartare from Bon Appegeek
Smoked Salmon and Wasabi Rolls from Nami Nami

Phase One Soups, Stews, and Chilis:
Four Tomato and Red Pepper Soup from Tinned Tomatoes
Roasted Cauliflower and Red Pepper Soup from Closet Cooking (skip the heavy cream)
Chicken Soup with Roasted Asparagus, Mushrooms, and Shallots from French Kitchen in America
Wednesday Night Chili from Marisa at Slashfood
Roasted Italian Sausage Soup with Garbanzos, Lentils, and Roasted Tomatoes from Kalyn's Kitchen (don't serve with pita bread for phase one)
Beef and Bean Chile Verde from Sidewalk Shoes
Smoky, Sweet, and Spicy Red Pepper Soup with Feta and Mint from Food Stories
Cream of Artichoke Soup with Garlic, Onions, and Garbanzo Beans from Farmgirl Fare (skip the heavy cream)

Phase One Salads and Salad Dressings:
Cabbage and Blue Cheese Salad with Sunflower Seeds from Kalyn's Kitchen
Creamy Cojita Cilantro Chile Dressing from The Feast Within (make a taco salad without the chips)
Poached Salmon Salad with Creamy Pesto Dressing from Fig and Cherry (skip the potatoes)
Black Bean and Lentil Salad with Red Bell Pepper, Cumin, and Cilantro from Kalyn's Kitchen
Zucchini and Red Pepper Salad with Spinach "Pesto" from Green Lite Bites
Pinto Bean Salad with Avocado, Tomato, Red Onion, and Cilantro from Kalyn's Kitchen
Taco Salad from Kalyn's Kitchen

Phase One Vegetables:
Parsley, Garlic, and Parmigiano Stuffed Artichokes from We Are Never Full
Twice Baked Cauliflower from Kalyn's Kitchen
Provencal Vegetables from I Like to Cook
Sauteed Swiss Chard and Spinach from The Inadvertent Gardener
Army of Baked Vegetables from Kalofagas (skip the breadcrumbs)
Roasted Asparagus with Creamy Tahini-Peanut Dipping Sauce from Kalyn's Kitchen (use Splenda for sauce)
Sauteed Curly Kale with Wholegrain Mustard from Cook Sister
Cauliflower Steak from Albion Cooks

Phase One Entrees:
Wok-Seared Chicken with Asparagus and Pistachios from Cookie Madness (skip the rice)
Milk-Braised Pork Roast from Kitchen Parade (don't use bacon fat or flour and trim the fat on the roast)
Seared Jumbo Scallops with Cauliflower Puree and Grilled Asparagus (pictured) from Kirsten's Home Cooking
Roasted Chicken with Tomatoes and Olives from French Kitchen in America (skip the potatoes)
Cilantro Chicken from Tasting Spoons (substitute Splenda for honey)
Chicken Malai Tikka from Malabar Spices
Olive Chicken Stew from Canela & Comino
Balsamic Chicken and Mushrooms from Jerry's Thoughts, Rants, and Musings
Greek Meatballs from Kalyn's Kitchen

Phase One Breakfasts:
Greek Feta and Olive Frittata from Lisa's Kitchen
Italian Asparagus, Mushroom, and Parmesan Frittata from Food Blogga
Asparagus, Mushroom, and Parmesan Frittata from Cheap Healthy Goodcounter customizable free hit
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More to Chew On:


  1. Great post! What an awesome reminder that Phase one can still be pleasing to the palate and satisfying. I am going to bookmark this one and try some of these recipes. Thanks, Kalyn...I love your blog!

  2. Thanks so much for pointing out South Beach friendly dishes. I always forget to mention which ones I make that work for South Beach. I know I could use a few more SB meals before summer gets here!

  3. Great round up Kalyn and thank you for featuring my soup! I'm not a South Beach dieter but all these recipes look completely delicious. The best things about a lot of them is they are light and bursting with fresh flavours. It's a great idea to feature a round up like this.

  4. Perfect timing! You must have been reading my mind. I definitely have to regroup and was about to hunt through my old phase one recipes. I'd always rather try something new and, frankly for phase one, I'd rather have someone else do the hunting for me! So thanks!

  5. Thanks Kalyn!! I'm very new at this "South Beach" and your website has kept me inspired! The weight is coming off slow for me but I want to stay with it. Thanks for the great recipes!!

  6. Thanks for the quick feedback everyone; I was so hoping people would like this idea. (I figured we can all use a few more good phase one recipes!)

  7. wow, what a great round up! i'm bookmarking this in case i ever return to south beach. i recall that my favorite recipe was the coconut chicken with snow peas from the SB cookbook; i still make that one from time to time.

  8. Michelle, thanks for the recommendation! I'll have to look for that recipe.

  9. Wow! What a great idea. I never thought about these recipes being diet friendly. I should think more about these things. Thanks so much for adding our recipe to your list. It really is delicious and now I like it even better because I know it's SB diet-approved!

    amy @

  10. What a nice way to give out all this information in one place. Thanks for including one of my recipes! I should check some of these out in my effort to eat a bit healthier!

  11. Thank you for putting these recipes all in one post, Kalyn. That makes it so much easier to access them.

  12. Fantastic post Kalyn and thanks for including my salad!

    It's so great to have these links all in one place. Bookmarked!

    Christie x

  13. This is a great list of resources, and I thank you! We are not doing South Beach, but my husband is a diabetic and its always hard to find low/reduced carb recipes that are interesting and feel like good food rather than punishment for him. This gives me lots of options, and I thank you for doing the leg work (finger work?) here.

  14. those scallops looks devouring! I still haven't mastered my scallop technique. Any secrets?

  15. Liberal Foodie, I'm not an expert but I think not having the pan too hot is one of the best tips for browning scallops. Those scallops are from Kirsten's Home Cooking, so visit her blog and check out how she made them. For more about cooking scallops, if you enter scallops into the search bar (upper left corner on Kalyn's Kitchen) there are two good recipes I've made with some more tips.

  16. what a great recipe collection! the nice thing about the south beach diet is that it promotes nutritionally sound eating habits -- little or no processed food, and no empty calories from vitamin-lacking carbs (don't even get me started on no-carb diets that prohibit fruit or whole grains!). this is a great group of recipes for all of us, south-beachers and not!

  17. mmm mmm mmm! look succulent...and it's healthy! i havent tried cooking scallops...i'll try this ^_^

  18. great idea Kalyn, how funny.. I just happened upon an old SB phase 1 round up page of yours via someone else's link, was thinking you weren't really doing them anymore but also thought "I'll see what's new in the kitchen" and lo and behold, a round up! we're not actually doing south beach over at the puku... hmm, maybe we should think about it? definitely lots of inspiration here!

  19. I've never tried the South Beach diet, although my friends have. How hard is phase one exactly? I'll have to save all those recipes. Thanks :)

  20. Katie, I think you would be surprised after a few days after all your cravings for those "forbidden" foods just go away. During phase one you lose weight so fast it's very motivating. However, you do have to mentally "flip the switch" about what you'll be eating for two weeks and prepare your kitchen. You might want to read this post I wrote about Getting Started on the South Beach Diet. Good luck!

  21. Thank you for listing my soup - and a heck of a lot of great sounding recipes!

  22. Hi Kalyn, Thats quite a line-up of dishes. I am going to have a good read through. Thanks for adding my soup!

  23. Nice list, and very useful! Thanks!

  24. I need help. Let me tell you what I don't eat and hopefully someone can help me with a meal plan. I get tired of eating the same food day after day, and after about a month, I fall off the wagon. What I don't eat:
    Eggs, yellow vegies, seafood/fish, and poultry.
    That doesn't leave a lot since those are what the SB Diet revolves around. Thanks for any hep.

  25. KevT, I can barely keep up with the blog and my other commitments so I can't give personalized menu advice for people, but you can certainly look through the menu archives for recipes that use ingredients you do eat. Everything is categorized by food type, so it should be easy to find the foods you do like.

  26. Hi
    I'm very new to all this
    I have been on South Beach for
    one month and I love it!!!!
    Does anyone know if the parfait
    from McDonalds is okay
    Mary Ann

  27. Mary Ann I don't know anything about the McDonald's parfait, but if it has sugar it wouldn't be South Beach approved.

  28. Hey Kev-T, I'm new to South Beach, but here's what I've been doing:

    Shakes with sugarless protein powder (vanilla flavoured is nice), a little ice, milk and a pinch of Agave nectar is good. Spirutein is verrrry filling!

    Or egg white frittatas (like open omelets) with veggies and cheese are good.

    Steak and steamed or pan seared veggies.

    Lots of salads. Kraft has sugar, so watch out for that. I do olive oil, lemon juice, salt and pepper. If you want a little sweetener for flavour, use Agave.

  29. Corina, thanks for the suggestions for Kev-T. I do want to caution though that Agave is not for phase one, just in case someone sees that here and thinks it is.

  30. Hope your pages don't go down. Because they are so inspiring. Thanks for all the recipes and ideas.

  31. Rhonda, thanks! I definitely plan to keep the blog going.

  32. I have recently started the South Beach Diet for the first time and I am 1 week in. I am finding it very hard to have breakfast as I don't want eggs anymore. Any other ideas for what I can have for breakfast?

  33. I'm afraid I haven't come up with a brilliant idea for a phase one breakfast without eggs, but there are a few suggestions from readers in the comments on the index page for Eggs and Breakfast Dishes.

  34. I am starting Phase One again in March - gotta work into it. I will be trying a lot of your newer recipes, Kalyn, since it has been two years since I did SBD.

    Thanks for the link!


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