Saturday, January 02, 2010

South Beach Diet Phase One Recipes Round-up for December 2009 (Low-Glycemic Recipes)

Ham and Cabbage SoupKalyn's only phase one recipe from December was
Ham and Cabbage Soup with Red Bell Pepper.
(Leave out the carrots to make this soup phase one.)

Welcome to any new readers who are starting the South Beach Diet this month. I hope you're enjoying the new Index of South Beach Diet Phase One Recipes from Kalyn's Kitchen, which is an easy way to find phase one recipes I've posted on the blog. You can also find Phase One recipes in my once-a-month South Beach Diet Phase One Recipe Round-ups. Those posts are a round-up of all the Phase One recipes from the previous month that I spotted on other food blogs. As you might imagine, in the food blog world December is mostly about cookies and not so much about healthful eating, but even so I did manage to find some pretty tasty recipes last month.

Sometimes I see recipes that need only a slight change to make them phase one, so those kinds of changes are noted after the recipe links. I spend a fair amount of time reading food blogs, but there are so many blogs that I'll never find all the phase one recipes posted in a month, so if you're a food blogger and posted a recipe in December that you think might be phase one friendly, see after the links for 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 Crispy Kale from Steamy Kitchen
Mayo-Less Deviled Eggs with Capers from Gluten-Free, Dairy-Free, Sugar-Free
Deviled Eggs from Seriously Good
Chili Roasted Edamame from Home with Mandy
Tapenade Trio from Leite's Culinaria (serve on grilled or sauteed chicken or fish for South Beach Diet, not as a spread on bread)

Phase One Salads and Salad Dressings

Sesame Vinaigrette from Life's Ambrosia (be sure not to use seasoned rice vinegar, as it contains sugar)
Celery and Fragrant Tofu Salad from Teczcape - An Escape to Food
Mediterranean Steak Salad from Our Life in the Kitchen
Val's Cabbage Salad from (the other cabbage salad in the post with apple is not phase one)
Purple Winter Salad from Vintage Mixer (leave out raisins for South Beach Diet)
Creamy Cauliflower Soup from

Phase One Soups, Stews, and Chilis
Ham and Cabbage Soup with Red Bell Pepper from Kalyn's Kitchen (leave out the carrots to make this soup phase one)
White Chili from Whistlestop Cafe Cooking
Meat-Lover's Chipotle Chili from Sarah's Cucina Bella
Black Bean Soup from Our Life in the Kitchen
Italian Sausage, Kale, and Cannellini Bean Soup from Southern Grace Gourmet (use turkey Italian Sausage for South Beach Diet)
Yellow Bell Pepper and Fava Bean Soup from What's For Lunch Honey?
Pinto Bean and Roasted Garlic Soup from What's Cooking (don't use tortilla strips for phase one)
Thai-Style Chicken Soup (Tom Kha Gai) from The Way the Cookie Crumbles (use light coconut milk and replace sugar with Splenda for South Beach Diet)
Really Excellent Three-Bean Chili from Half Assed Kitchen (replace sugar with Splenda for South Beach Diet)

Phase One Vegetables or Side Dishes
Brussels Sprouts with Rosemary and Parmesan Cheese from Lucullian Delights
Roasted Brussels Sprouts from Simply Recipes
Roasted Cabbage with Lemon from Eat.Repeat
Cheesy Spaghetti Squash and Kale Gratin from Cara's Cravings (spaghetti squash is the only winter squash that's permitted for phase one)
Whole Baked Romanesco Cauliflower with Tomato and Olive Sauce from The Culinary Chase
Alice Water's Long-Cooked Broccoli from Carolyn at Serious Eats
Garlic Asparagus from Show Me the Curry
Grilled Eggplant with Mint from Blog from Our Kitchen
Fast Pan Roasted Brussels Sprouts from A Veggie Venture (use olive oil instead of butter for South Beach Diet)

Phase One Chicken, Meat, or Fish Entrees
Lucky Black-Eyed Peas from My Own Sweet Thyme (leave out carrots for phase one)
Chicken Breast Stuffed with Roasted Red Pepper, Feta, and Pistachios from The Culinary Chase
Buttery Roasted Shrimp from Sarah's Cucina Bella (use olive oil instead of butter for South Beach Diet)
Marinated Flank Steak from Sarah's Cucina Bella
Pork Diane from Mandika Moments
Baked Lemon Herb Cod from Sarah's Cucina Bella
Naked Chicken Parmesan from Dani Spies
Sweet Onion and Chicken Curry from The Crepes of Wrath (use light coconut milk for South Beach Diet)

Phase One Vegetarian or Meat-Free Entrees
Spicy Black-Eyed Peas with Kale from Ginger and Garlic
Red Lentil Curry from Fab Frugal Food (use Splenda instead of sugar or honey for phase one)
Mexican Lentil Stew from Budget Bytes (don't garnish with corn chips for South Beach diet)
Tarka Mung Bean Dal from Allotment 2 Kitchen

Phase One Breakfasts
Frittata with Roasted Mushrooms, Cream Cheese, and Herbes Fines from Thought for food (use olive oil instead of butter for South Beach Diet)
Best Prawn and Parsley Frittata from The Culinary Chase (use olive oil instead of butter for South Beach Diet)

Phase One Desserts
Sugar-Free Baked Cardamom Custard Cups from Christine Cooks (use 1% milk for South Beach Diet)

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.)

counter customizable free hit
Posts may include links to my affiliate account at, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

More to Chew On:


  1. great roundup post... have this post bookmarked, will be making several

  2. Great roundup, Kalyn! Thanks for including several of my recipes.

  3. Year on the grill, thanks! Hope you enjoy.

    Sarah, you were really on a roll this month, so many recipes that I had bookmarked from your blog!

  4. I just found that Mexican red lentil soup from your previous post on Tastespotting, and I love it. I have it bookmarked! I bought a bag of red lentils that have been sitting in my pantry for months...perfect way to use them! Thank you!

    HAppy NEw Year!

  5. Another great roundup, Kalyn. Thanks for scouting out the healthy recipes. Soooo needed. Hope you had a wonderful holidays!

  6. Sophia, you will love that soup. It was a big hit at a party I had yesterday.

    Jolayna, you're welcome!

    Hi Ed! Glad you like it. (I need it myself, so I understand!)

  7. Hi Kalyn,

    I really have to make one of these other recipes this month. Perhaps the creamy cauliflower or the Tom Kha Gai.

    Thanks for including our miso soup recipe in your roundup!

  8. Hi Kalyn!
    I didn't know my recipe was south beach diet friendly, how cool! Thanks for linking to my recipe. There are lots of great recipes here I'll be sure to check out.

  9. Great roundup and thanks for including my recipe here!

  10. Happy New Year, Kalyn. This is a wonderful phase one roundup and I know that so many of your readers are grateful for your diligence on their behalf. Thanks so much for linking to my custard; with all those eggs, one could probably use non-fat milk and it would work just fine. ;) Here's to a great 2010.

  11. Happy New Year Kalyn! May you have many blessings for 2010!


  12. Thanks for this post! Will definitely refer back to it. And you are so right--December seemed to be an overload of foods (like cookies) that looked too delicious for my own good.

  13. This soup looks really good. I might save it for next summer when I have fresh peppers in the garden or from the Farmers' Market.

  14. Hi Kalyn! I am starting the SB Diet tomorrow, & I am thrilled to have found your blog. I am sure I will be a regular, stopping by for great recipes. Happy New Year!


  15. Sorry I am being a bit flaky here about replying to comments. I'm busy prepping my own food so I can do phase one for next week. Just came back from Costco with rotisserie chicken, lettuce, mushrooms, and red peppers.

    Kind of fun hearing how many people have started or starting phase one. Kind of like group-think going on!

  16. Hi Kalyn, thank you for the mail, you have a lovely blog.


  17. Kalyn, thank you for all the wonderful SBD dishes. I have you on my facebook and love your website!! This week I am clearing out the fridge, pantry and freezer to start fresh Monday. I really am going to try my hardest to make this work. I've been on weight watchers for 2 years and my motivation went downhill about 6 months ago. I am hoping the SBD will jump start my weight loss for the New year!!!

  18. Alessandra, thanks!

    Dana, I know it will work if you follow the program. Good luck to you!

  19. For the commenter who wondered whether low carb diets are unsafe because of too much emphasis on protein, South Beach is not a "low carb" diet. It focuses on "good carbs" and "good fats" but even in the first few weeks you can eat many more carbs than traditional "low carb" diets. I suggest reading the book to see what the diet is like, since you seem to be misinformed.


I'm so happy you're taking the time to comment on Kalyn's Kitchen! I love hearing from people who stop by, especially if you're sharing feedback or asking questions about a recipe I've posted here.

I've recently changed my comment settings so people can comment without signing in, but you will need to check the box to show you're a live person, and comments on older posts won't show up until I publish them. Thanks for understanding!

And if you really like the recipe, Pins, Shares, Tweets, and Yums are always appreciated!

Blogging tips