Sunday, February 01, 2009

South Beach Diet Phase One Recipes Round-Up for January 2009 (Low-Glycemic Recipes)

Kalyn's favorite phase one recipe for January 2009 was
Spicy Pinto Bean Soup with Ham, Tomatoes, and Cilantro.

Right now we're all stuffed with Superbowl party food and no one cares about phase one recipes, but all too soon the power-snacking will be over and some of you may be thinking about the South Beach Diet again. This once a month round-up is how I help people find the phase one recipes I've posted on Kalyn's Kitchen each month, as well as the phase one recipes I spot on other blogs. If you want more phase one recipes, there's a collection of Phase One Recipe Roundups in the recipe archives, and you can use the label Low-Glycemic Recipe Round-Ups to see all the posts like this one.

I just came back from a Superbowl party at my brother Mark's house, and tomorrow I'll be starting parent teacher conference week. Since life is a bit disrupted around here, and parent teacher conference week means means three long nights at school, there may not be much blogging going on for a few days, but I'll be back when things calm down.

Phase One Appetizers and Condiments
7 Layer Dip from Closet Cooking (eat on crudites for phase one)
Egg Halves with Hot Tomato and Anchovy Sauce from Lucullian Delights

Phase One Salads and Salad Dressings
Creamy Feta-Red Wine Vinegar Dressing from David Lebovitz
Tuna, Olive, Avocado, and Green Bean Salad from
Snow Pea, Scallion, and Radish Salad from Mele Cotte
Ridiculously Easy Grilled Romaine Salad from Fat Free Vegan Kitchen

Phase One Soups, Stews, and Chilis
Crockpot Black Bean Chili with Lime and Cilantro from Kalyn's Kitchen
Not Just for the Superbowl Chili from Kalyn's Kitchen
Turkeyball Soup with Cabbage and Thyme from She's in the Kitchen
Spicy Roasted Tomato and Red Bell Pepper Soup from What's For Lunch Honey
Lemongrass and Cabbage Soup from A Wee Bit of Cooking (use light coconut milk for South Beach)
Spinach, White Bean and Turkey Sausage Soup from Closet Cooking
Pressure Cooker Spicy Pinto Bean Soup with Ham, Tomatoes, and Cilantro from Kalyn's Kitchen
Double Mushroom Soup from Kalyn's Kitchen
Cannellini Bean and Sausage Stew with Tomatoes and Basil from Kalyn's Kitchen

Phase One Vegetables or Side Dishes
Sichuan Spicy Cabbage from Kits Chow
Crock Pot Black Beans from The Feast Within
Brussels Sprouts with Walnuts, Sesame Seeds and Thyme from Lucullian Delights
Pressure Cooker Refried Beans with Onion, Garlic, and Green Chiles from Kalyn's Kitchen
Cauliflower Gratin with Sharp Cheddar and Parmesan from Kalyn's Kitchen
Green Beans in Tahini and Yogurt Dressing from Closet Cooking
Roasted Green Beans with Mushrooms, Balsamic, and Parmesan from Kalyn's Kitchen
Griddle Halloumi with Carmelized Fennel, Shallots, and Parsley from Cook Sister!

Phase One Meat, Chicken, or Fish Entrees

Curried Turkey Meatballs from The Perfect Pantry
Peruvian Grilled Chicken from Andrea's Recipes
Spicy Chicken Legumes with Pinto Beans and Chickpeas from What's For Lunch Honey
Cabbage with Hot Sauce from Orangette
Mediterranean Meatballs from Lucullian Delights
Miso Marinated Grilled Salmon from Andrea's Recipes
Swordfish with Sun-Dried Tomato Pesto from Wine Stained Cloth (skip the potatoes)
Melissa Clark's Roasted Broccoli with Shrimp from The Wednesday Chef
Pork Roast with Sage or Rosemary Herb Rub from Kalyn's Kitchen
Roasted Salmon with Rosemary-Garlic Rub from Kalyn's Kitchen
Meatloaf with Tomatoes, Fennel, and Flaxseed Meal from Kalyn's Kitchen
Phase One Turkey Meatballs with Romano Cheese and Herbs from Kalyn's Kitchen
Sichuan Peppercorn Tenderloin Steak from Closet Cooking

Phase One Vegetarian Entrees

Indian Spice Black-Eyed Peas with Tomato and Curry Leaves from Kalyn's Kitchen
Coconut Chickpea Curry from The Well Seasoned Cook
Collard Greens and Black-Eyed Peas from Cheap Healthy Good (skip the cornbread)

Phase One Breakfasts
Sausage and Cheese Frittata from Two Peas and Their Pod (use low-fat cheese for South Beach)
Herb Baked Eggs from Dishing Up Delights
Asparagus, Tomato, and Spinach Frittata from Dinner with Julie
South Beach Diet Phase One Breakfast Casserole Many Ways from Kalyn's Kitchen
Southwestern Egg Casserole from Kalyn's Kitchen

Did I Miss Your Phase One Recipe?
Phase one menus for the South Beach Diet focus on lean meats, seafood, eggs, dried beans, soy products, low-fat dairy products, nuts and seeds, and most vegetables. Phase one doesn't permit fruit, alcohol, bread, rice, pasta, potatoes, sugar, or any foods high in saturated fat. Obviously I can't find every phase one recipe, so if you're a food blogger who posted a recipe you think would be approved for phase one and I missed it, please feel free to e-mail me the link at kalynskitchen (at) comcast (dot) net. I'll take a look, and if the recipe is phase-one friendly, I'll add it to next months roundup. (Please don't leave recipe links in the comments. They will not be published.)

Things you might want to know:
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More to Chew On:


  1. I love these roundups. They've helped me a lot finding the perfect recipe for my SBD!

  2. Pearl, that's one reason I started doing these round-ups, to help people realize that there really is a big variety of things you can eat on phase one.

    Thanks Meeta, glad it's helpful!

  3. I love the roundups!! So many great recipes! I hope you survive your busy week!!

  4. This is a great round-up with lots of healthy, tasty variety! Thanks for sharing. :)

  5. Hummm, temos deliciosa receitas aqui, também tenho um blog de culinária, faça-nos uma visita, será um prazer.

  6. Of course a lot of these recipes are tasty even for us non-SBers!

  7. Thanks for doing this roundup! It's good to know there are so many recipes available!!

  8. I love it that even people who aren't South Beach dieters are seeing things here that look good! Thanks everybody for the nice feedback.

  9. Kalyn, I love your site and have found many good recipes here..Thank you! Question: I thought I remembered that pinto beans were the one bean that was not recommended for Phase 1. Has that changed recently? It's been over five years since I seriously did Phase 1, and I know he did change come things.

  10. Georgia, in the newest book South Beach Diet Supercharged, pinto beans are listed as okay for phase one.

  11. Looks like another great recipe!

  12. Some fab recipes here Kalyn - especially since I am hoping to lose a little ahem extra padding ahead of my birthday in March ;-) Thanks also for the mention of my halloumi starter - it's really so quick and so delicious!

  13. Thank you, Kalyn. I have really been struggling with Phase 1 and just about ready to call it quits. I can't wait to get home to cook tonight so I can eat something besides chicken breasts and salad! LOL

  14. Anonymous, don't give up. I promise you can find plenty of interesting things to eat. Not sure if you noticed, but in the recipe archives there is a whole collection of the Monthly South Beach Diet Phase One Recipe Round-Ups" like this one.

  15. hi, Ur recipes have been a great help to me. I am on my first week of phase 1 and I especially like to thank you because most of your recipes can be made in an Indian kitchen like mine :D thank u so much

  16. Hi there,

    Good to know the blog has been useful for you, thanks for letting me know.

  17. Hi Kalyn,
    I love your site! I have recently started phase one and I am not interested in having a form of eggs every day. Any other ideas for breakfast that arephase one friendly? Any recipes for protein shakes that are phase one friendly? I would love to hear your thoughts. Thanks!

  18. Jennifer, there are some ideas other people have left on the archives page for Eggs and Breakfast Dishes but other than that, I don't have a suggestion.

  19. What a great site! With all these wonderful recipes I know I can do it! One question though, I like to cook with white wine, will I still be able to use this once I boil off the alcohol??

  20. Cheryl, wine isn't allowed until after phase one because of the sugar content. After that it's okay, but you need to consider it in the amount of carbs/sugar you're eating. I'm not sure how boiling off the alcohol would affect that; I've never read anything about doing that.

  21. The Double Mushroom Soup was amazing and really easy to make. Phase 1 of the South Beach diet can be really rough and I am so stoked to find some good recipes to help me along.

  22. Ryan, glad you're enjoying the recipes!

  23. Ms. N El BadawayyaJune 15, 2010 at 8:55 AM

    Thank you, the recipes in the book are so limited! You're a life saver!

  24. These are amazing south beach diets recipes and I am eager to cook all these recipes soon.


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