Monday, February 01, 2010

South Beach Diet Phase One Recipes Round-Up for January 2010 (Low-Glycemic Recipes)

West African Chicken and Peanut StewKalyn's favorite phase one recipe from January 2010 was
West African Chicken and Peanut Stew
with Chiles, Ginger and Green Onions

Is it just me, or did the month of January just go flying by? It seems like only a few days ago I was introducing the new Index of South Beach Diet Phase One Recipes and promising to post only phase one recipes during January. Now the month is over and it's time for another monthly Round-Up of phase one recipes I've posted on Kalyn's Kitchen or spotted on other food blogs during the month.

Of course, January is legendary as the month when people repent for their holiday indulgences and start a new healthier way of eating, so I found lots of fabulous-looking phase one recipes this month. Still, there are so many food blogs that I'll never find all the phase one recipes, so if you're a food blogger and posted a recipe in January 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
Pan Roasted Hummus from Simply Yummy Goodness (use red pepper or celery dippers for phase one)
Baba Ghanoush from Daily Unadventures in Cooking
Roasted Feta Cheese and Cherry Tomatoes from Nami Nami
Garlic and Rosemary Roasted Cannellini Beans from
Watercress Pesto from Cook (almost) Anything At Least Once (eat over fish or chicken for phase one)
Tomatillo Salsa from My Columbian Recipes (skip the sugar or use Splenda)
Cajun Roasted Chickpeas from Whistlestop Cafe Cooking
My Perfect Guacamole from Unami Girl (use red pepper or celery dippers for phase one)
Toasted Cumin Hummus from 5 Second Rule (use red pepper or celery dippers for phase one)
Roasted Shrimp Cocktail from Simply Yummy Goodness
Roasted Chickpeas from A Fridge Full of Food
Caprese Bites from My Kitchen Addiction
Marinated Mushrooms from One Perfect Bite (skip the sugar, or use Splenda)

Phase One Salads and Salad Dressings
Green Goddess Dressing from Life's Ambrosia
Spa Caesar Dressing from Pen and Fork
Roasted Purple Cauliflower and Arugula Salad from Food Blogga
Broccoli Winter Slaw from Gluten-Free Girl and the Chef
Smoked Salmon Salad with Caper Vinaigrette from Life's Ambrosia
Jalapeno Ranch Dressing from Life's Ambrosia

Phase One Soups, Stews, and Chilis
Ground Beef and Sauerkraut Soup from Kalyn's Kitchen
Cannellini Bean and Kale Soup with Ham and Sherry Vinegar from Kalyn's Kitchen
Split Pea Soup with Ham, Bay Leaves, Epazote, and Red Bell Pepper from Kalyn's Kitchen
Ground Turkey and Bean Stew with Cumin, Green Chiles, and Cilantro from Kalyn's Kitchen
Mexican Red Lentil Stew with Lime and Cilantro from Kalyn's Kitchen
Green Lentil Soup with Coconut Milk from Lisa's Kitchen (use olive oil and light coconut milk for South Beach Diet)
Crock Pot Split Pea, Lentil, and Sausage Soup from Eat This (leave out carrots for phase one)
Broccoli Rabe, White Bean, and Parmesan Soup from TasteFood
Roasted Tomato Basil Soup from 28 Cooks
Lentil Soup with Spinach and Sausage from A Dash of Sass

Phase One Vegetables or Side Dishes

Cauliflower "Rice" with Fried Onions and Sumac from Kalyn's Kitchen
Braised Cauliflower with Garlic and Anchovies from Kalyn's Kitchen
Spicy Brussels Sprouts from Dianne's Dishes
Pan-Browned Brussels Sprouts from The Dabble (use olive oil instead of butter)
Cauliflower Poppers from Foodie Reflections
Crispy Roasted Cauliflower with Lemon and Salt from Daily Unadventures in Cooking
Simple But Sensational Baked Fennel from The Crispy Cook
Roasted Cabbage with Lemon from Eat.Repeat
Roasted Broccoli, Cauliflower, or Brussels Sprouts from A Mingling of Tastes
Green Beans with Lemon and Shallots from Two Peas and Their Pod
Lemon Garlic Brussels Sprouts from What's Gaby Cooking?
Roasted Cruciferous Vegetables with Cannellini Beans

Phase One Chicken, Meat, or Fish Entrees
Creole-Seasoned and Pan-Fried Pork Cutlets with Tomato and Red Bell Pepper Salsa from Kalyn's Kitchen
West African Chicken and Peanut Stew with Chiles, Ginger and Green Onions from Kalyn's Kitchen
Baked Halibut with Sour Cream, Parmes, and Dill Topping from Kalyn's Kitchen
Grain Free Low-Carb Cauliflower Crust Pizza from Joyful Abode (use low-fat cheese for South Beach)
Italian Sausage and Peppers from Never Enough Thyme
Spanish-Style Shrimp from Sidewalk Shoes
Slow Cooker Beef Roast with Balsamic Onions from $5 Dinners (skip the cornbread)
Broiled Salmon with Spinach and Feta from Daily Unadventures in Cooking
Moroccan Chicken with Eggplant, Tomatoes, and Almonds from Seduction Meals
Sausage and Bean Stew from The Crepes of Wrath
Turkish Chicken Kabobs from Bewitching Kitchen

Phase One Vegetarian or Meat-Free Entrees

Palak Paneer from Cheap Healthy Good
Cannellini Beans with Eggplant from Almost Turkish Recipes (use olive oil instead of butter)
Three Bean Vegetarian Chili from Prudence Pennywise (use refried beans instead of butternut squash)
Chickpeas with Spinach (Channa Palak) from What's For Lunch Honey?
Mediterranean Vegetable Stew with Olives from Food Blogga (use vegetable stock to replace the wine for phase one)
Spaghetti Squash with Mushrooms and Kale from Fab Frugal Food
Tuscan Kale with Chickpeas and Chili Pepper from Lucullian Delights
Spinach Dhal from Cate's World Kitchen

Phase One Breakfasts
Breakfast Casserole with Spinach, Leeks, Cottage Cheese, and Goat Cheese from Kalyn's Kitchen
Southwestern Omelet with Easy Guacamole and Salsa from Kalyn's Kitchen
Eggs Fried in Olive Oil with Wilted Greens and Sumac from Kalyn's Kitchen
Greek Olive and Feta Egg Muffins from Easy Gourmet Dinners
Homemade Herbed Turkey Breakfast Sausage from City Mama (use turkey with less than 10% fat for South Beach)
Paper Wrapped Quiches from Pebble Soup (use ham with less than 10% fat for South Beach)
Omelet with White Beans and Green Onions from Nick at Serious Eats

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. wow Kalyn... all of these recipes sound fantastic! Thanks for the link!

  2. Kalyn.... thanks for including my spa Caesar dressing in your round up. Now I need to go check out the others because even though January is over, my decadent December is still hanging on.

  3. Somehow you must have been reading my mind...was just thinking that I've got to get back to healthier eating. This will be my little guide. Thanks!

  4. Kalyn, great collection of recipes! I don't follow any particular diet, but find South Beach-friendly meals very healthy.

    It was nice to see one of my links in your collection, thank you!

  5. Lovely round-up as usual. I made three South Beach recipes this Month. Who knew?

  6. Thank you so much for the link! All those recipes sounds wonderful.

  7. I am so happy I found your blog! I am diabetic and pretty much can't have carbs so this is a godsend. Looking forward to trying the recipes.

  8. Kalyn, thank you for including my recipe in your round up. I have just spent some time going thru other of the recipes so I'm especially honored. Have a great day. Blessings...Mary

  9. Hi Kalyn, thank you for linking to my guac! Looking forward to trying some of these other recipes.

  10. found your blog....saw the pic...made the stew. Even went to the store to get PB...Hows that for a dedicated reader! ;)

    Tastes delish BTW!

  11. Hi Kalyn! Great recipe roundup. Thanks so much for the link to my Italian Sausage and Peppers recipe.

  12. great recipe roundup, Kalyn! There are so many of them that I want to make now :)

  13. What a great lineup of recipes. And that picture of the West African chicken dish is amazing! I need to try it!

  14. This recipe is amazing! I love peanut butter so anything that lets me incorporate it into every meal is a winner in my book.

  15. Thanks Kalyn for including my "paper-wrap quiche" recipe. I am thrilled to be listed in such an inspiring round-up.


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