Friday, April 02, 2010

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

Roasted Cabbage with lemonKalyn's favorite Phase One recipe for Marcy 2010
was Roasted Cabbage with Lemon.

It's time for another round-up of South Beach Diet Phase One Recipes I've posted on Kalyn's Kitchen or found on other blogs during the previous month. I don't know if the arrival of spring has people thinking about lighter fare, but this month I found more phase one recipes than usual. I know a holiday weekend is coming, but if you're feasting over the weekend for Easter, you might want to come back on Monday and try something on this list.  (You can use the label Low-Glycemic Recipe Round-Ups to see all the posts like this one.)

As always, I find a few recipes that only need minor changes to make them work for phase one. Those changes are listed after the recipe name (and please let me know if I miss anything, because I can make a mistake when I'm going back to look at all the recipes I've saved!) 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.

Phase One Appetizers and Condiments
Roasted Kale Chips with Sea Salt and Vinegar from Kalyn's Kitchen
Roasted Asparagus Wrapped in Ham from Kalyn's Kitchen
Dill and Lemon Deviled Eggs from Closet Cooking
Azi Dessi Sauce from Kayotic Kitchen (replace brown sugar with Splenda, serve over grilled chicken or fish for phase one)
Spinach Hummus from Daily Unadventures in Cooking (use veggie dipper for phase one)
Tomatillo Salsa Verde from Cook (almost) Anything At Least Once (serve over grilled chicken or fish for phase one)
Quick-boiled Prawns with Yellow Pear Tomato, Avocado, Cilantro Guacamole from Christine Cooks
Sweet Pepper and Scallop Amuse Bouche from My French Kitchen
Broiled Calamari with Lemon and Parsley from
Chimichurri Sauce from Food Stories (serve over grilled meat, chicken, or fish for South Beach diet)
Crispy Salty Kale Chips from A Veggie Venture

Phase One Salads and Salad Dressings
Spring Salad with Roasted Asparagus from Sassy Radish
Greek Cherry Tomato Salad from The Way the Cookie Crumbles (skip the sugar or use Splenda for phase one)
Roasted Asparagus Salad from Sarah's Cucina Bella
Warm Roasted Cauliflower Salad from Iron Stef
Basil and Tomato Salad with Mozzarella Pearls from French Kitchen in America
Zesty Herb Salad Dressing from Creatively Domestic (use tomato juice for phase one)
Green Bean and Tomato Salad from Veggie Num Num (omit brown sugar or use Splenda for phase one)
Roasted Radish and Greens Salad with Balsamic Vinegar from White on Rice couple
Greens and Tomatoes from Simply Yummy Goodness
Tomatoes, Dill, and Cottage Cheese from The Crazy Kitchen (use 1%, 2%, or fat-free cottage cheese for South Beach Diet)

Phase One Soups, Stews, and Chilis
Navy Bean and Refried Bean Stew with Ham, Leeks, and Tomatoes from Kalyn's Kitchen
Goulash Soup with Red Peppers and Cabbage from Kalyn's Kitchen
Crockpot Recipe for Pork and Green Chile Stew (Nefi's Green Chile Stew) from Kalyn's Kitchen
Romesco Soup from Fab Frugal Food
Roasted Tomatillo Soup with Chicken from Andrea Meyers
Creamy Seafood Chowder with Fennel from
Moqueca (Brazilian Fish Stew) from Simply Recipes (don't serve with rice for phase one)
Yellow Split Pea Soup with Smoked Paprika and Crisped Leeks from Not Eating Out in New York
Chicken Chili Verde from Big Bold Beautiful Food
Turkey and White Bean Chili from Leite's Culinaria

Phase One Vegetables or Side Dishes
Roasted Cabbage with Lemon from Kalyn's Kitchen
Sauteed Kale with Garlic and Onion (Melting Tuscan Kale) from Kalyn's Kitchen
Crockpot Refried Beans from Real Mom Kitchen
Zucchini and Almond Saute from Eat This
Long-Cooked Broccoli with Buttermilk from Kitchenist
White Bean Dal from Not Eating Out in New York
Roasted Broccoli with Lemon and Garlic from A Veggie Venture
Roasted Cauliflower with Cumin, Coriander, and Almonds from Ezra Poundcake (use olive oil and not butter for South Beach Diet)
Braised Okra from Souvlaki for the Soul
Low Carb Colcannon with Cauliflower, Turnips, Leeks, Garlic, and Savoy Cabbage from Christine Cooks
Sesame Cabbage from Eat Real (replace butter with oil for South Beach Diet)
Fried Eggplant with Sumac and Garlic-Yogurt Dip from 80 Breakfasts
Ranch Style Beans from Homesick Texan (omit brown sugar or use Splenda for phase one)
Verdura (Italian Style Greens) from FamilyStyle Food
Restaurant Style Mexican Black Beans from Simply Sugar and Gluten Free
Green Cabbage with Cucumber and Caraway from Fab Frugal Food
Red Chard Dal (Red Chard with Lentils) from Ginger and Garlic

Phase One Chicken, Meat, or Fish Entrees
South Beach Diet Friendly Chicken Nuggets with Almond Meal from Kalyn's Kitchen (nut flours aren't allowed for phase one, but in my opinion that refers to finely ground flours used for baking where a lot of the flour is consumed)
Adobo Shrimp with Tomatoes and Avocado from Life's Ambrosia
Pork Chops with Balsamic Vinegar from Home Cooking Rocks
Haddock with Feta-Yogurt Sauce from Cara's Cravings
Spaghetti Squash and Shrimp with Lemongrass-Peanut Sauce from Stephen Cooks
Grilled Rosemary Chicken from Sarah's Cucina Bella
Salmon Croquettes with Sesame-Lime Sauce from The Perfect Pantry
Scallops with Roasted Cauliflower and Walnut Sauce from Cara's Cravings
Easy Baked Fish with Red Pepper and Cucumber Salad from Kitchen Parade
Baked Cabbage with Ground Meat (Fırında Kıymalı Lahana) from Almost Turkish Recipes
Steamed Cod with Ginger and Scallions from Leite's Culinaria
Broiled Salmon with Mushrooms and Spinach from Eat This

Phase One Vegetarian or Meat-Free Entrees
Cumin Scented Chickpeas with Roasted Eggplant and Rustic Tomato Sauce from The Culinary Chase
Crockpot Refried Beans from Real Mom Kitchen
White Bean Dal from Not Eating Out in New York
Channa Palak (Chickpeas with Spinach) from Chef in You
Roasted Spaghetti Squash with Broccoli Rabe (Rapini) and Cannellini Beans from Dani Spies
Ranch Style Beans from Homesick Texan (omit brown sugar or use Splenda for phase one)
Whole Cauliflower in Marinara Sauce and Olives from One Family Friendly Food
Restaurant Style Mexican Black Beans from Simply Sugar and Gluten Free
Palak Dal (Lentils with Spinach) from Closet Cooking
Red Chard Dal (Red Chard with Lentils) from Ginger and Garlic
Spinach Lentil Curry (Palak ka Saalan) from Veg Inspirations

Phase One Breakfasts
Asparagus and Tomato Frittata with Havarti and Dill from Kalyn's Kitchen
An Eggless Low Carb Breakfast: Tofu Scramble from Fab Frugal Food (leave out carrot for phase one)
Spinach and Artichoke Frittata from Cara's Cravings

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. Another great round-up, Kalyn! There are so many great recipes on here.

  2. Great roundup, and thanks for the link love!

  3. Kalyn,
    Just wanted you to know that the cabbage recipe is amazing. I made it for dinner to go along with roast beef hubs ate seconds!

  4. Thanks Dara!

    Cara, so many good recipes on your blog this month for phase one!

    Ladyred56, glad to know the cabbage was a hit!

  5. This is a stellar roundup, Kalyn. So many recipes to try! Thank you for linking to not one but two of my recipes. You're the greatest!

  6. Wow look at all the recipes to try! The cabbage caught my eye and then I got lost in all the delicious looking meals you have posted! Can't wait to try some :)

  7. Hi Kalyn...
    Happy Easter! Thanks for the link...we're pretty crazy about spaghetti squash around here so stay tuned for more low-carb goodness!
    best, Stephen

  8. Can't wait to try the roasted cabbage. Sending my husband to the store right now while the baby naps!

  9. I am so lovin' your blog! I just subscribed via Google Reader so I never miss a beat.


    So many of these recipes look wonderful, and I have bookmarked a TON for future use. My hubby and I are on a diet that is lower/good carbs and lower/good fats. These should work nicely.

  10. Niki, so glad you're enjoying the blog!

    (I see I'm behind on comments, but I do read them all when I publish the comment. It's often from the iPhone so I don't reply!)


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