Wednesday, April 01, 2009

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

Turkey Lettuce WrapsKalyn's favorite phase one recipe for March 2009 is
Asian Lettuce Cups with Spicy Ground Turkey Filling

The only good thing about March in Utah is the arrival of spring, and I'm always happy when it's time to move on to April. When the calendar page flips over, it's time for the monthly round-up of phase one recipes I've posted this month or spotted on other blogs. This was a pretty high-stress month, but when I checked, I was actually surprised to see a lot of phase one recipes that I'd managed to save. (By the way, if you don't know about, it's my favorite place to save bookmarks!) Of course I can't find every tasty phase one recipe posted during a month, but if you're a food blogger with a recipe you think might work for phase one check after the list to see how to submit it. 

(You can use the label Low-Glycemic Recipe Round-Ups to see all the posts like this one.)

Phase One Appetizers and Condiments
Baked Feta from Kalofagas
Baked Mozarella with Cherry Tomatoes from Life's Ambrosia (could eat plain or serve with Farinata.)
Roasted Chickpeas with Cumin from Sweet Amandine
Poached Oysters from Kits Chow
Eggs with Wasabi and Dill from She's in the Kitchen
Marinated Mozarella from Sweetnicks

Phase One Salads and Salad Dressings
Avocado, Tomato, Edamame, and Red Onion Salad with Cumin-Lime Vinaigrette from Kalyn's Kitchen
Spinach Salad with Bacon and Feta from Kalyn's Kitchen (very minimal amount of bacon or can use Canadian bacon)
Quick Radish and White Bean Salad from A Veggie Venture
Julia's Egg Salad (and homemade mayonnaise) from The Perfect Pantry
Homemade Buttermilk Ranch Dressing from Simply Recipes
Cumin Cabbage Slaw from Food in Jars

Phase One Soups, Stews, and Chilis
Curried Lentil Soup with Cilantro from Kalyn's Kitchen
Crockpot Black Bean Stew with Roasted Red Pepper, Chicken, and Cilantro from Kalyn's Kitchen
Quick and Spicy Mushroom Soup from She's in the Kitchen
Chard and Artichoke Soup from She's in the Kitchen
Curried Red Lentil, Chickpea, and Red Kale Soup from Food Blogga
Andalusian Onion and Almond Soup from Kits Chow

Phase One Vegetables or Side Dishes

Sauteed Escarole with Parmesan and Pine Nuts from Kalyn's Kitchen
Pan-Fried Asparagus Tips with Lemon Juice and Lemon Zest from Kalyn's Kitchen
Red Pepper Puree and Asparagus from In Mol Araan (scroll down for English)
Spaghetti Squash with Tomatoes, Herbs, and Parmesan from Joyful Abode
Mashed Cauliflower from I Like to Cook (go easy on butter for South Beach)
Poor Little Eggplants from The Perfect Pantry
Sesame Stir-Fried Chinese Greens from Aggie's Kitchen
Asparagus with Lime and Mint from Simply Recipes

Phase One Meat, Chicken, or Fish Entrees

Roasted Shrimp with Broccoli from Superspark (obviously, don't serve over rice for phase one)
Garlic Shrimp in Coconut Milk from Crispy Waffle (South Beach recommends lite coconut milk)
Spinach and Feta Stuffed Chicken Breasts from A Mingling of Tastes
Red Snapper Vera Cruz from Dani Spies
Moroccan Beef Patties from Everything Rachel Ray (skip the couscous)
Grilled Lemongrass Beef from Sidewalk Shoes
Pan-Seared Scallops with Chimichurri from Mele Cotte (skip the potatoes)
Basil and Sunflower Tilapia from Sarah's Cucina Bella
Moroccan Kefta from Dutch Girl Cooking
Salt Cod Salad from The Cooking Adventures of Chef Paz
Tilapia with Pimientio Sauce from Simply Recipes
Chickpeas with Sausage and Peppers from The Perfect Pantry
Mediterranean Red Snapper from Mele Cotte
Spicy Cabbage and Chicken Stir-Fry from Chocolate and Zucchini

Phase One Vegetarian Entrees
Chickpeas with Spinach, Garlic, and Lemon from Making it with Meleyna
Zucchini Stir Fry from Peanut Butter Etouffee
Dressed Chickpeas from The Blog That Ate Manhattan
Chickpeas and Kale Stir Fry from Live to Eat
Long Beans with Tofu in Red Curry Paste from My Feasts

Phase One Breakfasts
Breakfast Casserole with Sweet Italian Sausage, Mushrooms, and Cheese from Kalyn's Kitchen
Zucchini Frittata from Chez Loulou
Broccoli Rabe and Carmelized Onion Frittata from No Recipes
Crustless Asparagus Mini-Quiches from Jugalbandi
Spicy Chickpea and Spinach Curry from Laura Rebecca'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 miss lots of phase one recipes, so if you're a food blogger who posted a recipe this month that you think would be approved for phase one, 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.)
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More to Chew On:


  1. Yummy! I am so glad to have this as a resource! BTW - hubs and I love the Rosemary Garlic rub.....

  2. Mommy4life, thanks! So glad to hear you are enjoying it.

  3. You have no idea how much I appreciate this.

    Thank you!


  4. Great resources! I'm not really doing South Beach, but we have to watch carbs because I'm feeding a diabetic, so this will give us some variety with flavor.

  5. Great roundup...thanks for including me. I really love your site Kalyn, everything looks so delicious and I love this way of eating!

    Those lettuce wraps are making me hungry!

  6. Tasty looking!

    My wife is going to love this. She's thinking of doing the south beach diet and your post is going to be huge for her.


  7. Danielle, I am so glad to hear that. My goal with the round-ups is to help people with phase one, while also spotlighting some other blogs. So glad it's helpful.

    Annie, this way of eating is perfect for diabetics. I don't mention it much because I'm not an expert on diabetes, but glad it's working for you.

    Grant, you're welcome!

    Aggie, you're very welcome and glad you are enjoying the blog.

  8. Chris, we were writing our comments at the same time! Glad it will be helpful for her.

  9. I love lettuce wraps - what a gorgeous picture!

  10. I just love these round ups for low carb meal ideas, Kalyn. Whenever I need nondessert recipes I come here first! :)

  11. Thanks Cate. I loved that lettuce wrap recipe!

    Lauren, thanks so much. I love knowing the Round-ups are useful.

  12. There must be at least one more good thing about spring in Utah??

  13. I said March, not spring! There are plenty of good things about spring.

  14. Nice recipes, thanks for sharing this..

  15. Maybe not good for Phase One, but I did use whole wheat couscous with the Moroccan Beef Patties! Aren't you proud of me?

  16. Gie, thanks.

    Madeline, absolutely. I like the whole wheat couscous. I remember how excited I was when I found it!

  17. Thanks so much for including my soup and HB eggs! So many delicious ideas for eating, Kalyn! You make it easy for us all to eat healthy !

  18. Just wanted to let you know how
    much I appreciate Kalyn's Kitchen,
    I use your recipes all the time!

    I really admire you for doing this!
    Thanks soo soo much!

  19. Katrina, hope so! Part of my goal is to show that healthy food can be delicious!

    Anonymous, thanks so much. I love hearing that people are really using the recipes.

  20. Even for someone who isn't following a South Beach Diet, this is a very tasty round-up of recipes!
    Thanks for including me, Kalyn.

  21. I know I am so late on this...but thanks for including my fish dishes with your links. ;) Appreciate ya!

  22. I made the garlic shrimp in coconut milk tonight ... was awesome!

    Not sure how it would work with "lite" coconut milk as you marked, since part of the recipe is frying the shrimp in the coconut cream/oil skimmed from the milk and the "lite" coconut milks I've used in the past don't have any of that cream on the top.

  23. GT, so glad it worked. That recipe sounded awesome to me.

  24. Hi,

    I have tried 3 of your recipes and I am hooked.

    I have a question for South Beach Diet Phase 1 about Coconut milk:

    I have read different answers about coconut milk for Phase One. Many say no, and other say it depends which kind and how much is used.
    I love my curry and thai recipes so there are two types that are available to me:
    Thai Kitchen Lite Coconut Milk (1 gram of sugar per 2 oz) and Oh So Delicious sold in the dairy section of the supermarket with 6 grams of sugar for 1 cup. Obviously for cooking I would use the former.

    Also, do your recipes for South Beach Phase 1 follow the guidelines strictly or is there some room for modification?

    Thank you!

  25. Eleniko, the latest book South Beach Diet Supercharged just says coconut milk - lite under foods allowed for phase one. I think either of those would be okay, and actually 1 cup is 8 oz. so actually the second one has a bit less sugar.

    I'm not sure what you mean by this: "Also, do your recipes for South Beach Phase 1 follow the guidelines strictly or is there some room for modification? " But once you learn what foods are allowed and not allowed, I think you can adapt lots of recipes for phase one, of course including mine!

  26. Thank you for your response, I do have the latest South Beach Supercharged book and I have loaned it to a friend. I thought it said no coconut milk. Thank you for correcting me and I love your recipes!!!

  27. Eleniko, thanks. Always love hearing that people are enjoying the recipes. There are a few things that South Beach has allowed that used to not be allowed in the first books, so I try to be up on it.


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