Monday, March 01, 2010

South Beach Diet Phase One Recipes Round-up for February 2010 (Low-Glycemic Recipes)

Quick and Easy Spicy Broiled ShrimpKalyn's Favorite Phase One Recipe for February 2010 was
Quick and Easy Spicy Broiled Shrimp.

Once again it feels like the previous month has passed by in a blur, and it's time for another South Beach Diet Phase One Recipes Round-Up featuring the phase one recipes I've posted on Kalyn's Kitchen this month or found on other blogs, and once again I managed to accumulate a good collection of tasty looking dishes. Of course, I'll never find every phase one recipe that's posted in a month, so if you're a food blogger who 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
Lentil and Red Pepper Hummus from Dlyn (serve with veggie dippers for phase one)
Mushroom Marinade California from Retro Food (replace sugar with Splenda for phase one)
Roasted Garlic Balsamic White Bean Dip from The Way the Cookie Crumbles (serve with veggie dippers for phase one)
Fresh From Scratch Guacamole from Macaroni and Cheesecake (serve with veggie dippers for phase one)
Simply Spiced Chickpeas from Green Lite Bites
Spicy Crispy Kale with Lime from Healthy Green Kitchen

Phase One Salads and Salad Dressings
Sandee's Sensational Asian Salad with Chicken and Cabbage from Kalyn's Kitchen
Arugula and Sweet Mini-Pepper Salad from Kalyn's Kitchen
Roasted Cauliflower and White Bean Salad from Herbivoracious
Cherry Tomato, Cucumber, Feta Salad from Good Eats and Sweet Treats
Not Your Mama's Tuna Salad from Dianne's Dishes
Roasted Pepper, Chickpea, and Feta Salad from Confessions of a Cardamom Addict
Mediterranean White Bean Salad from Budget Bytes
Napa Cabbage Broccoli Slaw from Farmgirl Fare
Warm Brussels Sprouts Salad with Gorgonzola and Sunflower Seeds from Sarah's Cucina Bella
Egg Salad, Indian Style from One Hot Stove
Homemade Buttermilk Ranch Dressing or Dip from Farmgirl Fare
Warm Lentil Salad with Sausage from Use Real Butter

Phase One Soups, Stews, and Chilis
Amy's Amazing White Chicken Chili from Kalyn's Kitchen
Crockpot Recipe for Sausage, Peppers, and Cannellini Bean Stew with Parmesan from Kalyn's Kitchen
Yellow Split Pea and Sausage Soup from The Perfect Pantry
Turkey and White Bean Chili from The Perfect Pantry
Mushroom Miso Soup with Ground Turkey from
Chipotle and Cumin Black Bean Soup from Pro Bono Baker
Crock Pot Cuban Black Bean Soup from Southern Grace Gourmet

Phase One Vegetables or Side Dishes
Roasted Cauliflower Slices with Kalamata Olive and Garlic Vinaigrette from Kalyn's Kitchen
Indian-Spiced Roast Cauliflower from The Feast Within
Spicy Baked Chard from Dianne's Dishes
Beans, Basil, and Balsamic from Zesty Cook
Roasted Broccoli with Lemon and Chilis from Daily Unadventures in Cooking
Chili Roasted Cauliflower with Cilantro Dressing from Carolyn at Serious Eats
Balsamic Roasted Brussels Sprouts with Toasted Pine Nuts from Closet Cooking
Blasted Broccoli, Stovetop Version from Bewitching Kitchen
Mashed Cannellini Beans from Elly Says Opa

Phase One Chicken, Meat, or Fish Entrees
Quick and Easy Spicy Broiled Shrimp from Kalyn's Kitchen
Spice-Rubbed and Roasted Fish Fillets from Kalyn's Kitchen
Beef with Broccoli from Sarah's Cucina Bella (don't serve with rice for phase one)
Marinated Lamb Loin Chops from Cooking with Amy
Baked Salmon Fillets with Olives, Parsley, and Garlic from Cook Sister!
Chicken Palava (African Peanut Stew) from Kayotic Kitchen (substitute Splenda for brown sugar for phase one)
Chili Rubbed Pork with Avocado Salsa from Life's Ambrosia
Sun-Dried Tomato and Goat Cheese Chicken (video) from Dani Spies
Grilled Chicken with Mustard Sauce from Pinch
Curry Chicken and Cauliflower Rice from Tales From the Fridge
Mexican Chicken from Zesty Cook
Spicy Peel and Eat Shrimp from Life's Ambrosia

Phase One Vegetarian or Meat-Free Entrees
Baked Tofu from The Copycat Cook
Pan-Fried Corona Beans and Kale from 101 Cookbooks
Gobi Tamatar - Cauliflower with Tomatoes from eCurry

Phase One Breakfasts
Broccoli Cheese Breakfast Casserole from Kalyn's Kitchen
Wilted Spinach and Fried Egg from Home Cooking Rocks
Curried Chickpeas and Chard with Poached Eggs from Dinner with Julie
Spinach and Feta Omelet from Closet Cooking
Heart-Shaped Sunnyside Eggs on Sauteed Spinach from Fab Frugal Food
Egg Tortilla (frittata) with Roasted Red Peppers and Onions from Sidewalk Shoes

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. Love your new's perfect!

  2. Great recipe roundup and I am in love with the new header. Your brother is awesome:)

  3. Pam and Maria, it's official, my brother is simply the greatest! Thanks; I will tell him the new header is a hit!

  4. Oh wow - I LOVE that new banner Kalyn! Can I borrow your brother?! ;-) Thanks also for including my salmon recipe...

  5. Loved the banner too, very nice!

    Many recipes to try, my first will probably be the mashed canellini beans...

    (thanks for including my post in your roundup ;-)

  6. I look forward to your roundup every month - such a great summary of healthy tasty foods! And, I'm not even on the South Beach Diet . . . hmmmm . . . maybe I should be.



  7. What a great roundup, and thanks for including me in it!

  8. You know how much I love your round-ups. This is another great one. Love the header!

  9. As someone only a handful of days into Phase 1 I appreciate the wealth of recipes here, and wanted to take a moment to thank all of you because I was getting tired of grilled lean meats and garden salad for lunch and dinner.

  10. FABULOUS recipe roundup Kalyn!

  11. I'm so glad to hear from someone who's going to use the round-up ideas to make more interesting meals for phase one; that's why I created them!

  12. Thank you so much for this! I'm just getting back on the South Beach wagon today, and I'm so excited to find all these new recipes to try as I begin Phase 1!

  13. Really looks great, wish I had some right now.

  14. I am a new South Beach Dieter & was recommended to your site, but a majority of the phase one recipes call for ingredients that are NOT permitted in phase one. Is there a special place on your site designated for phase one?

  15. Melanie, I'm not sure what you mean? I try to mention when you need to substitute to make these recipes from other blogs phase one friendly? What did you find that's not phase one?

    My index of phase one recipes from my blog is in the upper left sidebar.

  16. I've been following your blog for a few weeks now and am starting today phase one of the south beach diet -
    thanks for all the recipes and wish me luck....

  17. Elle, stick with it and I promise you'll be amazed at how the diet will work.


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