Saturday, August 01, 2009

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

Tuscan Baked EggsKalyn's favorite phase one recipe from July 2009 is Tuscan Baked Eggs
with Tomatoes, Red Onions, Garlic, Parmesan, and Herbs

It seems like each time I write another monthly round-up of South Beach Diet phase one recipes, I wonder how a month has gone by so quickly! Not sure how it got to be August, but happily I'm free of that "there are only a few weeks left" school teacher panic. This month I've been fairly distracted from reading other blogs, so if you're a blogger who posted a recipe that you think would be phase one friendly, check after the recipe links 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
Hummus Meeta Baba Ghanoush from Kayotic Kitchen (use celery, cucumber, jicama, or peppers as dippers for South Beach)
Socca (Garbanzo or Chickpea Flatbread Pancake from France) from Kalyn's Kitchen (some commenters on my Facebook page have said that chickpea flour isn't approved for phase one, but I haven't found that in the books)
Lemony Grilled Zucchini Roll-Ups from Fab Frugal Food
Fresh Roasted Chickpeas from Christine Cooks
Cool Curry Dip from Half-Assed Kitchen (use veggie dippers but not carrots for phase one)
Eggs with Cucumber and Basil Mayonnaise from Lucullian Delights
Chickpea Crackers from Gluten-Free Goodness
Farinata with Grilled Vegetables from e-Curry (some commenters on my Facebook page have said that chickpea flour isn't approved for phase one, but I haven't found that in the books)
Marinated Mozzarella from Running with Tweezers
Marinated Olives with Lemon and Oregano from Sippity Sup

Phase One Salads and Salad Dressings
Cafe Rio Style Creamy Tomatillo Salad Dressing from Kalyn's Kitchen
Chicken Salad with Basil and Parmesan from Kalyn's Kitchen
Spicy Shrimp and Cucumber Salad with Mint, Lemon, and Cumin from Kalyn's Kitchen
Leftover Chicken Chopped Salad with Cafe Rio Style Creamy Tomatillo Dressing from Kalyn's Kitchen
Korean Style Cucumber and Edamame Salad from Fat Free Vegan Kitchen
Middle Eastern House Salad from Tony at The Daily Tiffin (leave out pita bread for phase one)
Cucumber Ribbon Salad from The Perfect Pantry (use Splenda for South Beach)
Grilled Eggplant Salad from Recipe Girl
Insalata Caprese from Bell' Alimento
Balsamic Vinaigrette from Fab Frugal Food
Israeli Salad from Whistlestop Cafe Cooking
Spicy Broccoli Salad from Kitchenist
Crunchy Green Bean and Sweet Tomato Salad from Cookin' Canuck
Melted Caprese Salad from Leena Eats

Phase One Soups, Stews, or Chilis
Chunky Broccoli Soup with Rosemary and Dill Flowers from She's in the Kitchen

Phase one Vegetables or Side Dishes
Tropical Green Beans from Your Home-Based Mom
Asparagus with Carmelized Balsamic Onions from Joyful Abode
Grilled Pole Beans from Sarah's Cucina Bella
Grilled Vegetables Italian Style from Lucullian Delights
Grilled Asparagus with Roasted Peppers and Feta from Kalofagas
Tomatoes Parmigiano from Seriously Good
Chickpea Puree from Ambrosia and Nectar
Grilled Swiss Chard from Cheap Healthy Good
Roasted Lemon Pepper Broccoli from Delish
Swiss Chard Two Ways from Eat This
Zucchini with Mustard Seeds from In Mol Araan
Roasted Green Beans from One Hot Stove (has one tsp. honey, could use Splenda or just leave out)

Phase one Meat, Chicken, or Fish Entrees
Completely Foolproof 100% Delicious Grilled Chicken from Kalyn's Kitchen
Marinated Flank Steak from Kalyn's Kitchen
Grilled Salmon Packets with Tomatoes, Olives, Garlic, Thyme, and Saffron from Kalyn's Kitchen
Spicy Shrimp and Cucumber Salad with Mint, Lemon, and Cumin from Kalyn's Kitchen
Roasted Red Pepper Beef Salad from Foodie Reflections (choose steak that's less than 10% fat for South Beach)
Roasted Rosemary Shrimp from Tracey's Culinary Adventures (don't serve with rice for phase one)
Chicken Asparagus Bake from Dianne's Dishes
Grilled Adobo Chicken from Andrea's Recipes
Easy-Easy Marinated Flank Steak from Kitchen Parade
Walnut Crusted Chicken from Joyful Abode
Gluten-Free Mexican Chicken and "Rice" from Elana's Pantry
Seared Flounder with Zucchini and Toasted Garlic Mojo from Eats Well with Others
Shrimp with Pan "Fried" Chinese Cabbage from Dianne's Dishes
Simple Grilled Chicken with Fresh Herbs and Mustard from Daily Unadventures in Cooking
Sauteed Shrimp Cocktail from Sweetnicks (use sugar-free maple syrup for South Beach)
Herbed Shrimp from Your HomeBased Mom
Rosemary Grilled Tuna with Zucchini and Eggplant Relish from Eats Well with Others
Slow Cooker Cowboy Beans from A Year of Slow Cooking
Thyme Roasted Shrimp from Food Gal

Phase One Vegetarian or Meat-Free Entrees
Grilled Vegetables Italian Style from Lucullian Delights
Stacked Ratatouille from A Veggie Venture
Baked Tomatoes with Mediterranean Ricotta Filling from Lucullian Delights
Lentil, Onion, and Goats Cheese Salad from Kitchenist
Grilled Eggplant Salad from Recipe Girl
Chickpea Puree from Ambrosia and Nectar
Israeli Salad from Whistlestop Cafe Cooking
Soya Beans Kurma from Cooking 4 All Seasons (use light coconut milk for South Beach)
Green Lentil Stew with Fresh Basil from Gluten-Free, Dairy-Free, Sugar-Free
Pinto Beans Flameado from The Well Seasoned Cook (don't serve with tortillas for phase one)

Phase One Breakfasts
Tuscan Baked Eggs with Tomatoes, Red Onions, Garlic, Parmesan, and Herbs from Kalyn's Kitchen
Baked Eggs with Tomatoes, Cheddar, and Green Onion from Daily Unadventures in Cooking
Balsamic Fried Egg from Foodie Reflections

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. That doesn't even look like "diet food" :)

  2. Good morning Kalyn! This round-up looks amazing, thank you for the link to the cowboy beans!

    The tomatoes with baked eggs is going on my list for this week, my stomach is growling looking at your photo.

    xoxo steph

  3. Oh what a big list Kalyn, I am sure this list can keep us busy!...thank you for the link!

  4. These look great! Thanks for adding my shrimp and cabbage!

  5. You are so organized. i am always amazed at your devotion, care, dedication to the blog, to the people you know. you are such a wonderful woman.

  6. Chris, I hope not! That's the idea behind these round-ups; I'm trying to show you can still eat great food on phase one!

    Stephanie, thanks. The baked eggs were wonderful! Going to try some variations soon.

    Srivalli and Diane, you're welcome!

    Valentina, thanks so much. I do try to stay organized but sometimes I get way behind! I hope the lists are helpful for people. I do get a lot of bloggers who tell me people click through on the links, so I'm assuming people use them.

  7. Those baked eggs look wonderful. I'm saving the recipe now.
    Thanks for the link, Kalyn! I love your phase one lists. Keep them coming.

  8. I'm with Chris - definitely doesn't look like "diet food." Those Tuscan eggs look to-die-for.

  9. Hi Kalyn, I love your monthly round-up report. It is an absolutely great idea to collect and publish interesting recipes. It is a really amazing collection!

  10. Amazing list of links. Thanks so much for including mine.

  11. thanks so much for doing the round up and including my crackers! Cheers.

  12. I love your round-ups, Kalyn. Thanks so much for including one of my recipes on your list.

  13. Lots of great ideas, as usual! Thanks for the include :)

  14. What a great roundup!
    This looks like diet food I might be able to stick to.

  15. I just started the south beach diet last week, I've already lost 10lbs but am having a hard time eating the same foods over and over, thanks so much for these great recipes! I am so excited to try all of them, I will for sure be able to stick to the diet now!

  16. Ashlee, glad to hear it. There's one of these round-ups at the first of every month.

  17. Thank you so much for all your work! It has made it so much easier to stick to the SB plan. I was wondering if you had any phase one dessert suggestions?

  18. Anonymous if you look under Low Sugar Desserts and Fruit in the recipe archives (left side, top) there is one jelled ricotta dessert recipe I got from a reader. My favorite phase one treat is "no sugar added" Fudgesickes (I like Popsicle brand best.) I just got a recipe from a reader for making a frozen treat with those, but haven't tried it yet.

  19. This is my second time on the south beach diet and I use your website as my bible. Everything taste amazing! Thank you for all the recipes!


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