Saturday, May 01, 2010

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

Peperoncini Chopped Salad with Romaine, Red Bell Pepper, and FetaPeperoncini Chopped Salad with Romaine, Red Bell Pepper,
and Feta was Kalyn's favorite Phase One recipe for April 2010.

Every month I'm always shocked at how quickly the calendar flips over and it's time for another Round-up of South Beach Diet Phase One Recipes that I've posted that month of spotted on other blogs. All the Round-Ups get added to the index page for South Beach Diet Phase One Monthly Recipe Round-Ups, and there are now over two years of monthly Round-Ups, so hopefully with that and the Index of Phase One Recipes from Kalyn's Kitchen, it's not hard to find good Phase One recipes (just in case any of you are gearing up for bathing suit season!)  (You can also use the label Low-Glycemic Recipe Round-Ups to see all the posts like this one.)

I always find a few recipes that only just minor changes to make them suitable for phase one. Those changes are listed after the recipe link (and please let me know if I miss something, because I can make a mistake with all the recipes I'm saving!) 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, check after the recipe links for how to submit it.

Phase One Appetizers and Condiments
Tasty and South Beach Diet Friendly Snack Ideas with Celery from Kalyn's Kitchen
Sun-Dried Tomato Hummus and Green Olive Tapenade from Matkonation (skip the bread sticks and serve with veggie dippers for phase one)
Homemade Baked Cheese Crisps from Joyful Abode (use reduced fat cheese and limit portions for South Beach Diet
Chili Garlic Edamame from Life's Ambrosia
Herbed Goat Cheese Stuffed Tomatoes from The Little Kitchen that Could
Simple Roasted Chickpeas from Gluten Free Easily
Feta-Stuffed Pappadew Peppers from Phoo-D
Chipotle Hummus from Andrea Meyers (eat with veggie dippers for phase one)
Edamame Dip from Healthy Green Kitchen (eat with veggie dippers for phase one)

Phase One Salads and Salad Dressings
Peperoncini Chopped Salad with Romaine, Red Bell Pepper, and Feta from Kalyn's Kitchen
Arugula Chickpea Salad with Feta and Balsamic-Tahini Vinaigrette from Kalyn's Kitchen
Black Bean and Pepper Salad with Cilantro and Lime from Kalyn's Kitchen
White Bean Salad with Grilled Zucchini and Four Herbs from Lucullian Delights
Wild Salmon Salad from Gluten Free, Dairy Free, Sugar Free
Lemon Rosemary Vinaigrette from Sarah's Cucina Bella
Zucchini Ribbon Salad from Proud Italian Cook
Salmon, Cucumber, Lima Bean and Artichoke Salad from Seduction Meals
Lemon Caper Salmon Salad from Coconut and Lime
Avocado and Pine Nut Salad from Recipe Girl
Sesame Edamame Salad with Almonds from Iron Stef
Chickpea and Feta Salad from Kitchenist
Pecorino and Bean Salad from Leite's Culinaria
Greens and Tomatoes from Simply Yummy Goodness

Phase One Soups, Stews, and Chilis
Quick and Easy Miso Soup from Soup Chick
Chard and Chicken Soup from Dani Spies
Quick and Easy Field of Greens Soup from Soup Chick (use olive oil instead of butter for South Beach Diet)
Red Red (Black-Eyed Pea Stew) from Trini Gourmet (don't serve with plaintains for South Beach Diet)
Black Bean Soup with Coconut and Cilantro from Fab Frugal Food
Broccoli Rabe and Cannellini Bean Soup with Basil from She's in the Kitchen
Moroccan-Style Chickpea Soup from In Good Taste
Chickpea, Chard, and Tomato Stew from Half-Assed Kitchen
Yellow Split Pea and Coconut Milk Soup from

Phase One Vegetables or Side Dishes
Greek-Style Tomato-Braised Cauliflower from Cara's Cravings
Bok Choy with Garlic, Ginger, and Sesame from Budget Bytes
Sautéed Asparagus with Sel de Guérande and Meyer Lemon from Christine Cooks
Asian Grilled Eggplant from (substitute Splenda for brown sugar for phase one)
Balsamic Roasted Green Beans from Sarah's Cucina Bella

Phase One Chicken, Meat, or Fish Entrees

Very Greek Grilled Chicken from Kalyn's Kitchen
Chicken Curry in a Hurry (video) from Show Me the Curry (don't eat with rice or bread for phase one)
Flank Steak with Watercress Salad from Blue Kitchen
Lemon Oregano Grilled Jumbo Shrimp from Eating/sf (don't serve with quinoa or bulgar for phase one)
Tilapia on the Grill from $5 Dinners
Mustard and Sage Grilled Pork Tenderloin from Daily Unadventures in Cooking
Cauli-Rice Black Bean Casserole from Mandika Moments
Indian-Style Yoghurt Chicken from Kayotic Kitchen
Black Trumpet Coffee Crusted Pork Tenderloin from Bewitching Kitchen
"Sushi" Bowl from
Grilled Mahi Mahi with Red Pepper and Cilantro Pesto from Cookin' Canuck (substitute Splenda for brown sugar and don't serve over rice for phase one)
Pan-Seared Halibut with Asparagus Puree and Chive Oil from Madeline's Adaptations (I wouldn't worry about 1 tsp. of butter, but you could use all olive oil)
Zucchini Noodles with Shrimp and Goat Cheese from Cara's Cravings
Salmon Cakes from Sarah's Cucina Bella
Stuffed Eggplants from Ya Salam Cooking
Roasted Tuna with Tomato Basil Relish from Chow Bella

Phase One Vegetarian or Meat-Free Entrees
Spinach with Mung Bean Lentil Dhal from Veg Inspirations (don't eat with rice or bread for phase one)
Spicy Thai Tofu with Red Bell Peppers from Superspark
Grilled Eggplant and Fresh Mozzarella Stacks from The Culinary Chase
Egg Fu Yong with Green Beans and Daikon from House of Annie
Grilled Marinated Tofu with Wilted Tatsoi from Stephen Cooks
Roasted Asparagus and Chickpeas from Cheap Healthy Good

Phase One Breakfasts

Asparagus, Spinach, and Feta Cheese Frittata from Two Peas and Their Pod
Farmer's Breakfast Casserole with Low-Fat Mozzarella from In Good Taste (use low-fat milk for South Beach Diet)
Crustless Spinach Mushroom Quiche from Cheap Healthy Good
Omelette Strips in Tomato and Thyme Broth from Lucullian Delights
Asparagus Quiche with Mushrooms and Shallots from Andrea Meyers (use low-fat cheddar for South Beach Diet)
Asparagus Frittata with Parmesan from She's in the Kitchen

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. What a fantastic round-up of SB recipes. And you included mine, too. Thank you, Kalyn!

  2. Kalyn, thanks for including my blog on your round-up!

    Tons of great recipes this month, by the way... as usual!

  3. Wow, Kalyn, what an amazing roundup! I can't wait to check out the recipes and the blogs I'm not familiar with. Thanks so much for including one of my recipes ... I'm honored! Oh, and that salad of yours looks so delicious.


  4. I'm going to try your peperoncini salad! Thanks for including me in your round-up!

  5. There are plenty of recipes on here that I would love to try. Thanks so much for the link!

  6. Thanks again for including me in your round-up - Wow I have so many new things to try after seeing this months list!

    (Drools on keyboard)

    There's a typo though in the link to my Asian Grilled Eggplant - you listed me as and it's

    Thanks Kalyn!


  7. Thanks for the mention! I did Phase 1 for two weeks but when I started my new job, I sort of got sidetracked. I've discovered a lot of great South Beach friendly recipes though, that are definitely staying in the rotation!

  8. Hi Kalyn...great roundup as usual...several are going on my list for this month...thanks for the link, as, Stephen

  9. Great list of recipes. Thanks for including my link. I really want to make your salad. Gorgeous photo.

  10. Yum, great recipes Kalyn. My daughters both love peperoncini! We add them to sandwiches and they are delighted...

  11. Thanks for including us in your list again, Kalyn! I shall to try those simple roasted chickpeas - been wanting to introduce garbanzo beans into our repertoire.

    All those salads sound wonderful. But the ingredients are harder to find or more expensive here in Kuching than the US. I think we can do the black bean and pepper salad, though!

  12. Thanks everyone, so glad people are interested in the recipes I found (and thanks to all the bloggers who are using low-glycemic ingredients so I can collect so many good recipe choices.)

  13. Thanks for another great roundup, and I'm honored that you've included me again :)

  14. Hi Kalyn- Thank you for including the peppadew recipe in your round-up! Once again I am totally inspired by the huge resource you put together each month for people on the South Beach diet. Amazing!

  15. Healthy and quickly prepared to eat. Great recipes.

  16. Hi Kalyn, what a great collection of recipes! Thank you so much for including my halibut recipe :)

  17. I'm starting my South Beach Diet's a big challenge for me to try all the recipes.

  18. I love green salad and feta. :)

  19. Anadrol, this salad was really good!


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